Pre and Post Workout Nutrition

Pre and post workout nutrition - What should I be eating? 

Whether you're hitting the gym, going for a run, or doing a high-intensity class, what you eat before and after your workout plays a key role in not just in your performance but also your recovery.

Q: Should I eat before a workout?
A: Yes, in most cases, eating before a workout can help you perform better. A small, balanced meal or snack can provide the energy your body needs to power through, especially if it's been a few hours since your last meal.

Q: What should I eat before a workout?
A: Aim for a mix of carbohydrates and protein (slightly leaning heavier on the carbs) with a small amount of fat and fiber to avoid digestive discomfort.

Good pre-workout snacks (60-90 minutes before):
- A banana with a tablespoon of peanut butter
- Greek yogurt with berries
- A slice of whole grain toast with avocado
- 2 Rice crackers with a thin layer of peanut butter 

(2–3 hours before):
- Grilled chicken with brown rice and vegetables
- Oats with almond butter and fruit
- A turkey sandwich on whole grain bread

Q: What if I work out early in the morning?
A: If you're short on time, go for something small and fast-digesting like:
- Half a banana
- A few almonds and a date
- Boiled egg

It’s okay to exercise fasted occasionally, but if your workout is intense or lasts longer than an hour, it’s better to eat something beforehand.

Q: What should I eat after a workout?
A: Post-workout nutrition is all about recovery — repairing muscles and replenishing glycogen stores. The best time to eat is within 30–60 minutes after exercising:

Aim for:
Protein (to repair muscle) aim for 30-40g of protein here
Carbohydrates (to restore energy and replenish glycogen)
Fluids and electrolytes (to rehydrate)

Examples of good post-workout meals/snacks:
- Grilled chicken with sweet potato
- Protein shake with a banana
- Eggs on whole grain toast
- Tuna salad wrap
- Omelette 

Q: Is protein powder necessary?
A: Not necessary but can be convenient! If you’re not heading home to cook a meal or struggle to hit 30-40g protein postworkout then a protein shake can be a really useful addition.  

Q: Should I avoid fats around workouts?
A: Healthy fats are important in your diet, but they digest more slowly. It’s best to limit high-fat foods right before or right after workouts.

Q: What about supplements like BCAAs or creatine?
A: Supplements can be useful but aren’t necessary for everyone. BCAAs may help with muscle recovery if you're training fasted. Creatine is backed by research for improving strength and performance (for eveyone - ladies, men and all ages) - a very useful addition! 

Pre- and post-workout nutrition doesn’t have to be complicated. Focus on simple, balanced meals that work for your schedule and digestion. And most importantly — listen to your body. What fuels one person may not work for another.