by Nadia Sinclair

When it comes to working out, nutrition plays an equally important role as exercise. Figuring out what to eat and when to eat it can be complex, but understanding the essentials of pre and post-workout nutrition can help you reap maximum benefits from your workout, regardless of your goals.

The Pre-Workout Fuel Question

The question of whether to eat or not before a workout can be a bit tricky. Working out on an empty stomach might make you feel light, but having some food also ensures that you have enough energy to make it through your workout.

Enthusiasts suggest that it typically depends on your personal preference and fitness objectives, as well as the time of day you prefer to work out. If you’re a fan of early morning workouts, a sip of water and a cup of coffee or pre-workout supplement will give you an energy boost. For those who work out later in the day, a protein and fat-rich meal, such as a chicken-avocado salad or smoked salmon with scrambled eggs, would be best consumed two hours prior to your workout.

Carbs Pre-Workout: A Necessity or Not?

Contrary to popular belief, carbohydrates aren’t essential pre-workout fuel as glycogen stores often provide adequate energy. However, if the need for an energy lift arises, an apple with your favourite nut butter is a great, simple pre-workout snack. It’s best consumed 20 to 60 minutes before jumping into your workout.

Post-Workout Nutrition

Post-workout nutrition focuses on refuelling and recovery. It’s essential to rebuild your glycogen stores and your muscles, which comes down to consuming carbohydrates and protein in a 3:1 ratio. This is often referred to as the ‘window of recovery,’ which is typically within an hour after a workout.

Great food pairs to consider would be a protein source such as fish, meat or cheese mixed with complex carbs like whole grains, fruits, and vegetables. Fluid replenishment is also essential to make up for all the sweating that transpires at the gym.

The Right Amount of Protein

The protein consumption method that usually works is multiplying your weight in kilograms by a number fluctuating between 0.8 and two, depending on your activity level and muscle-building goals. Protein plays a significant role in repairing cells, making new ones, supporting bone density, managing sugar cravings, and boosting metabolism.

Choosing the Right Post-Workout Shake

When choosing a post-workout shake, opt for one with the least artificial ingredients and sweeteners. The choice between vegan and whey options primarily depends on personal factors. Individual options are available in the market, including Maximuscle Max Whey, FOGA Oatshake, Bulk VEGAN ALL-IN-ONE, and Musclemary.

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