Fuelling your body properly before and after exercise is key to achieving the best results. If you’re putting in the effort to work out, you want to make sure you have enough energy and strength to maximise your performance and recovery.
Why Nutrition Matters for Exercise
When you work out, your body needs the right fuel to sustain energy, prevent
fatigue, and aid in muscle recovery.
Without proper nutrition, you may feel weak, struggle to complete your workout, or see minimal progress. This lack of energy, known as Low Energy Availability (LEA), can hinder your performance and results.
Pre-Workout Nutrition: Fuel Up for Success
To perform at your best, plan your meals ahead and choose the right balance of nutrients.
Complex Carbohydrates for Sustained Energy
Complex carbohydrates take longer to digest but they provide a steady release of energy. Aim to eat them 2-4 hours before exercise.
Oats
Sweet potatoes
Wholegrain bread, rice, and pasta
Butternut squash
Quinoa
Lentils and beans
Quick Energy Carbs for Short Notice Workouts
If you're short on time, opt for easily digestible carbohydrates 30 minutes to 1 hour before exercise:
Bananas
Dates
Apples and pears
Weetabix
Greek yogurt with honey
Smoothies with fruit, spinach, and protein powder
A mix of fruit, nuts, and seeds
Pairing Protein for Strength and Endurance
Protein supports muscle function, recovery, and growth. Pair it with complex carbs for balanced fuel.
Chicken breast
Turkey
Salmon
Eggs
Tofu or Tempeh
Lentils or Chickpeas
Greek yogurt
Protein powder (whey or plant-based)
Tinned tuna
Post-Workout Nutrition: Recover and Rebuild
After exercising, replenishing lost nutrients is crucial for muscle recovery and energy restoration.
Protein for Muscle Repair
Helps repair muscle tissue
Promotes muscle growth
Reduces soreness and boosts recovery
Carbohydrates to Restore Energy
Replenish glycogen stores
Aid muscle recovery
Enhance protein absorption
Reduce fatigue and cravings
Adjusting Nutrition for Rest Days and Weight Loss
On rest days, reduce carbohydrate intake if weight loss is your goal, but maintain protein levels. Opt for meals rich in protein and non-starchy vegetables like spinach, broccoli, asparagus, tomatoes, onions, and peppers to keep you full and fuelled.
Guidelines for Daily Protein and Carbohydrate Intake
Protein Intake (grams per kg of body weight):
1.2 – 1.6g: Rest days or low-intensity exercise
1.4 – 1.8g: Moderate exercise (1 hour of jogging, cycling, strength training)
1.6 – 2.2g: Intense training (HIIT, endurance)
2.0 – 2.5g: Muscle gain and strength training goals
Carbohydrate Intake (grams per kg of body weight):
3 – 5g: Light activity days
5 – 7g: Moderate activity days
6 – 10g: Heavy activity days
8 – 12g: Ultra endurance (athletes, marathon training)
Maintaining Energy Levels for Long Training Sessions
For endurance events, regular carbohydrate and protein intake prevents fatigue and muscle breakdown and ‘hitting the dreaded wall’!
Consume 30-60g of carbs and 5-10g of protein per hour during training.
Easy-to-digest carb options: Bananas, dates, raisins, sports drinks, energy gels, rice cakes.
Protein sources for muscle repair: Whey or plant-based protein shakes
Stay hydrated: Dehydration can lead to fatigue and cramps.
Planning your nutrition ahead of workouts ensures you have the energy and strength needed for an effective session. By fuelling properly, you maximise performance, improve recovery, and see the best results from your hard work.
February 2025
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