Pre and Post Workout Nutrition Made Easy

Whether you're hitting the gym, pounding the pavement with a run, or diving into a yoga session, fueling your body right can make all the difference in your workout performance and recovery. Here’s the lowdown on what to munch on before and after sweating it out.

Before You Sweat: Fuel Up!

Think of pre-workout fuel like the petrol in your car - it powers your engine. Aim to eat a balanced snack or meal about 1-3 hours before exercising to give your body time to digest and convert those nutrients into energy, that will then be used as fuel for your workout.

• Cardio Workouts (Running, Cycling): Go for carbs! They’re your quick energy source. Try a banana with a spoonful of almond butter, or whole grain toast with a bit of honey.

• Strength Training (Weights, Resistance): Protein is your friend here. It helps with muscle repair and growth. Go for Greek yogurt with some berries, or a small protein shake.

• Yoga or Pilates: Keep it light and easy to digest. A smoothie with spinach, fruit, and a scoop of protein powder can give you a gentle boost without weighing you down.

  
  

Hydration Tip: Sip water consistently leading up to your workout to stay hydrated. No one likes a cramp mid-plank!

After You Crush It: Recovery Mode!

Post-workout is prime time for replenishing and repairing your muscles. Aim to eat within 30 minutes to 2 hours after exercising to kickstart recovery.

• Cardio Junkies: Rehydrate with water or coconut water, and snack on a mix of carbs and protein like a chicken sandwich on whole grain bread or a protein bar.

• Weightlifters: Load up on protein to support those gains. Think grilled chicken with quinoa and veggies, or a protein-packed smoothie with almond milk and a scoop of whey.

• Flexibility Fanatics: Keep it balanced with a light meal that includes protein and healthy fats. Avocado toast with a poached egg hits the spot.

  
  

Don’t Forget: Listen to your body! Everyone’s different, so experiment with what feels best for you. And if you’re hitting those high-intensity workouts, consider a sports drink for electrolyte replenishment.

So, there you have it - fueling up before and after your sweat session doesn’t have to be complicated. Keep it simple, stay hydrated, and let those workouts shine!

Mieke Nel

Personal Trainer & Nutritionist