What to Eat Before and After a Workout
The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you’re done, refueling with a combination of protein and carbs can help you rebuild muscle.
Stay Hydrated
Dehydration impairs your body’s ability to regulate heat, which causes your body temperature and heart rate to rise. This causes you to feel more tired during exercise and reduces physical performance. As a general guideline, consume at least 2 litres of clear fluid daily and more if the days are hot and humid, this is roughly a 250ml glass of water every hour for 8 hours.
Before Workout
Have a snack or small meal 1-3 hours before working out. This could be in the form of a smoothie or a handful of trail mix, or a light meal. Stay away from processed foods, fats, and fried foods.
Example light meal options:
- Scrambled or poached eggs on toast, Slice of watermelon, a cup of coffee or a sports drink.
- Basmati rice and chicken salad with coffee or a sports drink
- Banana on peanut butter toast with coffee or a sports drink.
After Workout
Sample Post-Workout Meals:
- Salmon with sweet potato
- Grilled chicken with roasted vegetables and rice
- Egg omelet with avocado on whole-grain toast
- Protein shake and a banana
