Optimising nutrition for performance and recovery whether you're a seasoned athlete or just starting out, what you eat before and after a workout can make a huge difference in your energy levels, performance, and recovery. Proper nutrition helps fuel your body during exercise and aids in muscle repair and growth after you're done. Let’s break down the best foods to eat before and after your workout to help you maximise your results.

What to eat before a workout

Pre-workout nutrition is all about giving your body the fuelit needs to power through your exercise. The right combination of carbohydratesand protein can help improve performance, prevent fatigue, and keep youenergized throughout your session.

1.       Carbohydrates: Your Body’s Primary FuelSource

Carbs are crucial because they provide the energy your muscles need during a workout. When you exercise, your body taps into glycogen (the stored form of carbohydrates) for fuel. Eating the right amount of carbs before exercising ensures that you have enough energy to sustain your performance.
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Best Sources of Carbs: Whole grains, fruits, sweet potatoes, oatmeal, and brown rice. Examples: - A slice of whole grain toast with a banana. - A small bowl of oatmeal with berries. - A fruit smoothie made with yogurt and some spinach.

2.       Protein: For Muscle Support
While carbohydrates are the primary energy source, protein is essential for muscle repair and growth. Consuming a small amount of protein before a workout helps prevent muscle breakdown and supports muscle recovery after exercise.
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Best Sources of Protein: Greek yogurt, eggs, lean meats, cottage cheese, protein shakes.
Examples: - Greek yogurt with a handful of nuts or seeds. - A boiled egg on whole grain toast. - A protein shake with some almond butter.
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3.       Timing Is Key

The timing of your pre-workout meal is important. Aim to eat a balanced meal with carbs and protein 2-3 hours before your workout. If you're eating closer to your workout (30-60 minutes before), stick to something lighter that’s easy to digest, like a banana or a smoothie.

What to Eat After a Workout

Post-workout nutrition is essential for recovery. After exercise, your body needs to replenish glycogen stores and repair muscle tissues. This is the time to prioritise protein and carbohydrates to help rebuild and refuel.

1.       Protein: The Building Block of MuscleRecovery

Protein is vital after a workout because it helps repair and rebuild muscle fibres that were broken down during exercise.Consuming protein shortly after your workout ensures that your muscles have the necessary nutrients to recover and grow.

 Best Sources of Protein: Chicken, turkey, fish, eggs, plant-based proteins (tofu, tempeh), protein powder.

Examples: - Grilled chicken breast withquinoa and roasted vegetables. - A protein smoothie made with whey or peaprotein, almond milk, and a handful of spinach. - Scrambled eggs with avocadoand whole grain toast.

2.       Carbohydrates: Replenishing Glycogen Stores
After a workout, your glycogen stores are depleted, especially after a high-intensity or endurance session. Eating carbohydrates post-workout helps replenish these stores, giving your body the energy it needs for recovery and future workouts.

Best Sources of Carbs: Sweet potatoes, brown rice, quinoa, whole wheat pasta, fruits.

Examples: - A bowl of brown rice withgrilled vegetables. - Whole grain toast with a drizzle of almond butter and some fruit. - A sweet potato with a serving of lean meat or tofu.

3.       Healthy Fats: For Satiety and NutrientAbsorption

Although fats don’t play a primary role in workout recovery, they help keep you full and aid in the absorption of fat-soluble vitamins (A, D, E, and K). Include healthy fats like avocado, nuts, and seeds in your post-workout meal for a more balanced approach. -

Best Sources of Healthy Fats: Avocado, olive oil, nuts, seeds, fatty fish like salmon. Examples: - A salad with avocado, grilled salmon, and a vinaigrette made with olive oil.   A handful of almonds or mixed seeds along side your meal.

4.       Hydration: Replenishing Fluids andElectrolytes

Don’t forget about hydration. You lose fluids and electrolytes through sweat, so it's important to replenish them after a workout. Water is essential, but if you’ve had an intense workout or along endurance session, you may need to replenish electrolytes too.

Best Sources of Hydration: Water, coconutwater, electrolyte drinks (in moderation).

5.       Meal Timing: The Post-Workout Window

For optimal recovery, it’s best to eatwithin 30 minutes to 2 hours after your workout. This is when your muscles aremost receptive to nutrients, and replenishing your body during this window canhelp enhance recovery and muscle growth.

Example Pre- and Post-Workout Meals

Before Workout: A smoothie made with banana, spinach, and almond milk. - Whole grain toast with peanut butter and a banana. - Greek yogurt with mixed berries and a sprinkle of chia seeds.
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After Workout: Grilled salmon with sweet potatoes and steamed vegetables. - A chicken wrap made with whole grain tortilla, avocado, and spinach. - A protein shake with a handful of almonds and an apple.

What you eat before and after a workout can significantly impact your performance and recovery. By focusing on balanced meals that include carbohydrates for energy and protein for muscle repair, you can fuel your body for exercise and support its recovery afterward. Don’t forget the importance of hydration, and remember to time your meals to get the most out of your workouts. Proper nutrition not only improves your performance but also enhances your long-term fitness results.

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