Fuelling Your Fitness: Top Tips from a Sports Nutritionist
As fitness enthusiasts, we often focus on our workouts and forget about the essential role that nutrition plays in maximising our exercise benefits. Proper exercise nutrition is crucial for fuelling our bodies, enhancing performance, and aiding in post-workout recovery. In this blog, Sports Nutritionist Gina Camfield explores what to eat before and after exercise to optimise your fitness journey.
Pre-Exercise
Before hitting the gym or embarking on any physical activity, it's essential to provide your body with the right fuel. The goal is to supply your muscles with the necessary energy to perform at their best while avoiding discomfort or fatigue during your workout. Focus on:
Carbohydrates: Carbs are your body's primary source of energy. Opt for complex carbohydrates such as whole grains, fruits, and vegetables, as they provide a steady release of energy during your workout. Avoid simple sugars such as sugary drinks, sweets and chocolate, as they may lead to a rapid energy spike followed by a crash.
Protein: Including a small amount of protein before exercise can aid in muscle repair and maintenance during your workout. Greek yogurt, a protein smoothie, or a handful of nuts are excellent choices. Check out our Mixed Fruit Smoothie recipe for inspiration.
Hydration: Don't forget to hydrate adequately before exercise. Drink water or a sports drink containing electrolytes to maintain proper fluid balance and prevent dehydration.
Post-Exercise
After an intense workout, your body needs the right nutrients to replenish glycogen stores, repair muscles, and facilitate recovery. Here are some top tips for post-exercise nutrition:
Protein for Muscle Repair: Consuming protein within 30 to 60 minutes after exercise can help kickstart the recovery process. Lean proteins like grilled chicken, fish, or plant-based alternatives are excellent choices.
Carbohydrates for Glycogen Replenishment: Opt for a mix of complex carbohydrates to restore energy levels quickly. Brown rice, quinoa, or sweet potatoes are great options.
Antioxidant-Rich Foods: Exercise can lead to oxidative stress in the body. Including antioxidant-rich foods like berries, leafy greens, and nuts can help combat this stress and reduce inflammation.
Don't Forget Hydration: Rehydration is equally important post-exercise. Continue to drink water or rehydrate with electrolyte-containing beverages.
Timing Is Key
Both pre and post-exercise nutrition are most effective when timed correctly. Try to eat a balanced meal 2-3 hours before your workout to allow enough time for digestion. Top up with a light snack 30-60 minutes before if you need to. After exercise, aim to refuel your body with nutrients within the 30 to 60-minute window when your muscles are most receptive to nutrient absorption.
By fuelling your body with the right nutrients before and after workouts, you can optimise your performance, enhance recovery, and achieve your fitness goals more effectively. Remember to focus on a combination of carbohydrates, protein, and hydration, and pay attention to the timing of your meals to make the most of your exercise routine. With these top tips in mind, you'll be well on your way to a stronger, healthier you.
Happy Exercising!