Nutrition for Workouts: What to Eat Before and After Exercise

Hey Loves! 🌟

Today, we’re diving into a topic that can completely transform how you feel during and after your workouts: pre- and post-workout nutrition. Fuelling your body properly isn’t just about eating to stave off hunger; it’s about giving yourself the energy to power through those sessions and recover like a champ. Trust me, once you nail this part of your fitness routine, the results will speak for themselves.

Pre-Workout Nutrition: Fuelling for Peak Performance

Think of your body as a car (a luxury one, obviously). You wouldn’t head out on a long road trip without filling up the tank, right? Pre-workout nutrition is the fuel your body needs to perform at its best. Here’s how to do it right:

What to Eat Before a Workout:

• Carbohydrates: These are your go-to energy source. Your muscles crave carbs, breaking them down into glucose for fuel. Complex carbs are your best friend here—they provide sustained energy rather than a quick spike and crash.

  Examples: Oats, whole grain toast, brown rice, sweet potatoes, or a trusty banana. Bananas have saved me more times than I can count on busy mornings when I’ve got 15 minutes to prep before dashing out the door to train a client. One hand on the banana, one hand on the kids’ lunch boxes. Multitasking, am I right?

• Protein: While carbs steal the show, a touch of protein pre-workout helps with muscle repair and recovery. Just don’t go overboard; you don’t want to feel weighed down mid-squat.

  Examples: Greek yogurt, eggs, or a quick protein shake.

• Fats: Healthy fats are fab, but before a workout, they’re better kept minimal as they digest slower. Save that avocado toast for your post-workout meal instead.

  
  

Timing:

• Aim to eat a full meal 1-3 hours before your workout. If you’re short on time, go for a lighter snack about 30-45 minutes before. For me, that’s usually a banana slathered with almond butter—easy, quick, and no mess (well, almost).

  
  

Quick Pre-Workout Snacks:

• A banana with a dollop of peanut butter

• A handful of trail mix (go light on the chocolate, though… or don’t, no judgement!)

• A small protein bar—my lifesaver when I’m running between sessions

  
  

Post-Workout Nutrition: Recover and Rebuild

You’ve smashed your workout—now it’s time to recover like a pro. Think of your body as a sponge post-workout, ready to soak up all the nutrients it needs to rebuild and grow stronger. This is where the magic of recovery happens.

What to Eat After a Workout:

• Protein: Post-workout, protein is your absolute bestie. It helps repair and rebuild muscle fibers, getting you ready for your next session.

  Examples: Grilled chicken, fish, eggs, or a protein shake. My personal go-to? A scoop of chocolate protein powder blended with almond milk, frozen banana, and a dash of cinnamon. It’s like a milkshake but guilt-free.

• Carbohydrates: Your glycogen stores—your body’s energy reserves—are depleted after exercise. Replenish them with good carbs.

  Examples: Sweet potatoes, quinoa, rice, or whole grain pasta. One time, I turned leftover sweet potato fries into a post-workout snack… genius or chaotic? Either way, delicious.

• Fats: Keep them light, but don’t shy away from healthy fats altogether. They add balance to your meal and help keep you satisfied.

  Examples: Avocados, olive oil, or a sprinkle of nuts.

  
  

Timing:

• Aim to eat within 30-60 minutes post-workout. This is the golden window where your body is most primed to absorb nutrients.

  
  

Quick Post-Workout Snacks:

• A protein shake with almond milk and half a banana

• Greek yogurt topped with fresh berries

• A turkey and avocado wrap on a whole grain tortilla

  
  

Don’t Forget Hydration!

Hydration is the unsung hero of both pre- and post-workout routines. Dehydration can zap your energy, slow recovery, and even impact your performance.

• Before Your Workout: Drink around 500ml of water 2-3 hours beforehand.

• During Your Workout: Sip water regularly, especially if you’re sweating buckets (hello, spin class).

• After Your Workout: Rehydrate with water or an electrolyte drink, particularly after intense or long sessions.

  
  

Tailoring Nutrition to Your Workout Intensity

Your nutritional needs will shift depending on what kind of workout you’re doing. Here’s how to tweak your fuel:

• High-Intensity Workouts: Load up on carbs pre-workout to fuel your bursts of energy and replenish with carbs and protein post-workout.

• Moderate Intensity: A balanced meal or snack with moderate carbs and protein will do the trick.

• Low Intensity: Focus on hydration and lighter snacks—your body’s energy needs won’t be as high.

  
  

Millie’s Real Talk

Can I share a laughable but very real experience? Back in my early gym days, I once ate an entire greasy burger pre-workout (it was a last-minute decision and, to be fair, I was starving). Fast-forward 20 minutes into my session, and let’s just say burpees became a cruel form of punishment. Lesson learned: keep your pre-workout meals clean, light, and energising!

Another fave memory is introducing my boys to “Mummy’s special smoothie” after a workout. They took one sip, declared it “too healthy,” and went back to their biscuits. At least I tried!

Final Thoughts: Fuel for Success

Getting your nutrition right before and after a workout doesn’t have to be rocket science. It’s about balance—carbs for energy, protein for recovery, and fats for overall well-being. By fuelling your body properly, you’ll not only perform better but also recover more effectively, keeping you consistent and motivated.

So next time you hit the gym, don’t just think about the workout—think about the fuel. Eat smart, recover well, and watch your progress skyrocket.

You’ve got this, babes!

Millie x