Workout Nutrition Guide
Fuel Your Workouts: Mastering Pre, Intra, and Post-Workout Nutrition for Maximum Results
This workout nutrition guide sheds light on the questions I get asked about pre, intra, and post-workout nutrition and how important it is for the average person.
Workout nutrition is important for the average person as it can enhance performance, support recovery, and help achieve fitness goals. Here are a few reasons why nutrition before, during, and after exercise can be beneficial for optimal performance and maximum results:
Energy levels
Consuming the right nutrients before a workout can provide the necessary energy to perform at your best. Carbohydrates are the primary source of fuel for your muscles, and having adequate stores can prevent fatigue and improve endurance.
Performance improvement
Proper nutrition can enhance performance by providing the necessary nutrients for muscle contraction, oxygen delivery, and overall physical function. Consuming carbohydrates during longer or intense workouts can help maintain energy levels and delay fatigue.
Muscle repair and recovery
Exercise causes micro-tears in muscles, and proper nutrition post-workout is crucial for muscle repair and recovery. Consuming protein after exercise provides the building blocks needed for muscle tissue repair and growth.
Adaptation and progress
Consistent exercise combined with proper nutrition can lead to adaptations in the body, such as increased strength, endurance, and muscle growth. Adequate nutrition supports these adaptations and helps you progress towards your fitness goals.
Overall health and well-being
Proper nutrition supports overall health and well-being. It provides essential nutrients, vitamins, and minerals that are necessary for optimal bodily functions, immune system support, and reducing the risk of chronic diseases.
While workout nutrition can be important, it is also essential to maintain a balanced diet and meet your overall nutritional needs throughout the day. This includes consuming a variety of nutrient-dense foods, staying hydrated, and listening to your body's hunger and fullness cues.
Click the link if you would like a free nutrition plan that's personalised for your goals and eating preferences.
Pre, intra, and post-workout nutrition guide
So we've established that eating before, during, and after exercise is important to fuel your body, maintain energy levels, support muscle recovery, and optimise performance. Here is a workout nutrition guide for each phase:
Before workout
Timing - Eat a meal or snack containing carbohydrates and protein 1-3 hours before exercise to provide energy.
Carbohydrates - Choose easily digestible carbohydrates like fruits, whole grains, or low-fibre snacks to provide quick energy.
Protein - Include a small amount of protein to support muscle repair and growth. Examples include yogurt, eggs, legumes or lean meat.
Healthy fats - Include a small amount of healthy fats found in nuts, seeds, avocados, and olive oil, provide sustained energy and support overall health.
Hydration - Drink water or a sports drink to ensure proper hydration.
During workout
Hydration - Drink water or a sports drink to stay hydrated, especially during intense or prolonged exercise.
Water is usually sufficient for shorter workouts (less than 60 minutes) to stay hydrated and replace fluids lost through sweat.
For longer or more intense workouts, consider consuming carbohydrates during exercise to maintain energy levels. This can be in the form of sports drinks, gels, or easily digestible snacks like bananas or energy bars.
Carbohydrates - Consume easily digestible carbohydrates like energy gels, sports drinks, or fruit to maintain energy levels.
Electrolytes - If exercising for more than an hour, consider consuming electrolyte-rich foods or drinks to replace lost minerals.
Post-workout
Timing - Consume a meal or snack within 30 minutes to 2 hours after exercise to replenish energy stores and support muscle recovery.
Carbohydrates - Include carbohydrates to replenish glycogen stores. Examples include whole grains, fruits, or starchy vegetables.
Protein - Consume a moderate amount of protein to support muscle repair and growth. Options include lean meats, fish, eggs, or plant-based sources like beans or tofu.
Healthy fats - Including some healthy fats and antioxidants from sources like nuts, seeds, and colourful fruits and vegetables can also support recovery and reduce inflammation.
Hydration - Drink water to rehydrate and replace lost fluids.
Remember, individual nutritional needs may vary based on exercise intensity, duration, and personal goals.
Here are some post-workout meal ideas.
My workout nutrition strategies
My primary goal is to focus on achieving my daily macronutrient targets. If I accomplish those targets (which I do most days), I don't worry about pre or during-workout nutrition strategies.
That said, my pre and post-workout nutrition depends on the time of the day I'll be training. For example, if I work out in the morning, it will depend on what I eat the night before. If I had a bigger-than-usual dinner with extra carbs, I would have a coffee in the morning and work out on an empty stomach. Energy is never an issue, as the carbs from the night before provide plenty of fuel.
On the other hand, if I'd been fasting for more than 12 hours and felt hungry, I'd have breakfast and then wait a couple of hours before working out.
If I work out in the afternoon, I'll work out a couple of hours after a meal.
I usually don't have any pre-workout supplements other than coffee. I'll then drink water or mineral water during a workout.
Post-workout, I will eat a post-workout meal within a couple of hours. The meal is a mix of all macronutrients personalised for my goals, and I ensure that it includes at least 30 grams of protein. I also use a protein powder and creatine mixed in a shake or with yoghurt throughout the day.
Here are two of my favourite post-workout meals. Both these dishes have over 50 grams of protein.
The first meal is protein pancakes topped with yogurt and a variety of seasonal fruits. The dish includes three protein pancakes topped with a mix of protein powder and yogurt and generous servings of fresh fruits.
The second is a salad with a variety of vegetables, legumes, nuts and seeds, as well as a couple of servings of protein - eggs and BBQ chicken breast or turkey breast. The dressing is a honey mustard vinaigrette.
I've added two articles and an infographic from Precision Nutrition to this workout nutrition guide, explaining what to eat before, during, and after exercise.
Best workout nutrition strategies