Nutrition 101: What to Eat Before and After a Workout By Ryan Fraser, Personal Trainer – Focus Health & Fitness – Kellyville

As a personal trainer and someone who has spent years helping clients achieve their fitness goals, I can tell you that what you eat before and after your workout plays a crucial role in maximizing your efforts. It’s not just about lifting weights or doing cardio — nutrition is just as important to getting the results you’re after. In fact, it’s a major part of what can make or break your fitness progress.

So, today I want to break down the basics of pre- and post-workout nutrition, and how to fuel your body properly to get the most out of your workouts.

Pre-Workout Nutrition: Fuel for Performance

What you eat before a workout provides your body with the energy it needs to perform at its best. Whether you’re lifting weights, doing yoga, or smashing out a HIIT session, you need fuel to keep you going strong. But it’s not as simple as just grabbing anything to eat before heading out the door. The right pre-workout fuel is a combination of carbohydrates and protein to provide energy and muscle support.

1. Carbohydrates: Your Body’s Primary Energy Source

Carbs often get a bad rap, but trust me, they’re your best friend when it comes to fueling up for a workout. Your body uses carbs as its primary energy source, so eating a balanced amount before exercising will help you maintain energy levels and prevent early fatigue.

Think of it like fueling a car before a long drive — you don’t want to run out of gas halfway through your workout. Opt for complex carbs like oats, whole grains, or fruits, as these will give you a steady release of energy throughout your session.

Examples of Pre-Workout Carbs:

– A banana or apple

– Oats with a bit of honey

– Whole-grain toast with peanut butter

2. Protein: Building and Repairing Muscles

Adding a moderate amount of protein to your pre-workout meal helps protect your muscles from breakdown during exercise. This is especially important if you’re doing strength training or any form of intense workout. Protein provides amino acids, the building blocks your muscles need for repair and growth.

Examples of Pre-Workout Protein:

– A boiled egg

– Greek yogurt with berries

– A protein shake

Timing Tip:

Try to eat your pre-workout meal or snack about 30 minutes to an hour before exercising to allow your body time to digest and absorb the nutrients.

Post-Workout Nutrition: Recover and Rebuild

After a workout, your body is in recovery mode. Your muscles have been broken down, your energy stores are depleted, and you need the right nutrients to kickstart the recovery process. This is where post-workout nutrition comes in. Eating the right combination of protein and carbohydrates after your workout helps replenish energy stores, rebuild muscles, and get you ready for your next session.

1. Protein: The Key to Muscle Repair

Right after a workout, your muscles are primed for repair and growth. Protein is the most important nutrient for this process, as it provides your muscles with the amino acids they need to rebuild. I always encourage my clients to aim for 20-30 grams of high-quality protein within an hour of finishing their workout.

Examples of Post-Workout Protein:

– Grilled chicken breast

– A protein smoothie with whey or plant-based protein

– Cottage cheese with a handful of nuts

2. Carbohydrates: Replenishing Glycogen Stores

Your body uses glycogen (stored carbohydrates) as fuel during your workout, and after you’re done, those stores need to be replenished. Post-workout carbs help restore glycogen levels and provide the energy your body needs to recover. Choose simple carbs for quicker absorption, but don’t shy away from complex carbs if it’s part of a balanced meal.

Examples of Post-Workout Carbs:

– Sweet potato or brown rice

– Quinoa or whole-grain pasta

– A slice of whole-grain bread with avocado

Timing Tip:

For the best recovery, try to eat your post-workout meal or snack within 30 to 60 minutes after finishing your exercise. This is when your body is most receptive to absorbing nutrients.

Hydration: Don’t Forget to Drink Water

Hydration is often overlooked, but it’s just as important as food when it comes to fueling your workouts. During exercise, your body loses water through sweat, so make sure you’re replenishing those fluids before, during, and after your workout.

Pre-Workout:

Drink a glass of water about 30 minutes before you start your workout to ensure you’re properly hydrated.

Post-Workout:

Rehydrate after your session by drinking water or adding an electrolyte drink if your workout was particularly intense or sweaty.

Final Thoughts

Your workout doesn’t start when you hit the gym, and it doesn’t end when you leave. What you eat before and after your workout can make a huge difference in your performance and results. By fueling your body with the right combination of carbs and protein before and after exercise, you’ll maximize your energy, build muscle, and recover faster — setting yourself up for success.

If you’re not sure where to start, or want more personalized nutrition advice, feel free to reach out. As a personal trainer, I’m here to help you optimize every aspect of your fitness journey, including your nutrition.

Let’s fuel your fitness goals together!

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