Training hard is only half of the equation. What you eat before and after exercise has a big influence on your energy, performance and recovery. The right fuel helps you push harder during workouts and bounce back faster afterwards — while poor timing or choices can leave you sluggish, sore or running on empty.
The good news is that fuelling your fitness doesn't have to be complicated. A few simple principles can make a noticeable difference to how you feel and perform.
Before your workout: top up your energy
Your muscles rely on carbohydrates for quick energy, especially during higher-intensity exercise. Eating a balanced meal a few hours before training — with carbohydrates, some protein and a little healthy fat — gives your body time to digest and store that energy.
If you're training sooner, choose a lighter, easily digested snack such as a banana, a slice of toast with nut butter, yogurt with fruit or a small bowl of oats. Avoid very heavy, greasy or high-fibre meals right before exercise, as they can cause discomfort.
After your workout: recover and rebuild
After exercise, your body is ready to repair muscle and replenish energy stores. A meal or snack that combines protein and carbohydrates is ideal. Protein provides the building blocks for muscle repair, while carbohydrates restore the energy you've used.
Great recovery options include grilled salmon or chicken with rice and vegetables, an omelette with whole-grain toast, a smoothie made with milk or yogurt and fruit, or a hearty bowl of beans and grains. Eating a balanced meal within a comfortable window after training helps your body recover more effectively.
If you train early in the morning and can't face a full meal, that's fine. A small snack such as half a banana or a glass of milk can be enough to take the edge off, followed by a proper breakfast once your session is done.
Don't forget hydration
Even mild dehydration can reduce strength, endurance and concentration. Drink water regularly throughout the day, not just during exercise. For longer or very sweaty sessions, especially in hot weather, you may also need to replace electrolytes lost through sweat.
Everyday nutrition matters most
Pre- and post-workout meals are important, but your overall eating pattern matters even more. A varied diet rich in vegetables, fruits, whole grains, lean proteins and healthy fats gives your body everything it needs to train, recover and stay healthy.
Need help building a nutrition plan around your training schedule? Our Wellness and Nutrition experts can create one that fuels your goals.