One of the most common questions that we get from clients is 'what should I eat before and after my workouts?'. The answer varies depending on the activity level and nutritional requirements of the person, but in general there are a few key truths that apply, whether your an elite athlete or totally new to the gym. If you can get your pre and post workout nutrition on point, you'll maximise your gains and feel great.
Pre workout is all about fueling the body correctly for the upcoming session. Carbohydrates are the best fuel for your body at this stage, and the harder your body works the more energy you will need. In an ideal world, you should fuel up your body 1-3 hours pre workout. Of course, we don't want to eat too close to our workout so aim to fuel up 1 to 1.5 hours before your workout. Some good suggestions for preworkout nutrition are 2-3 rice cakes with peanut butter, porridge with banana, and toast or yogurt with berries. You can of course add some protein into these suggestions but it's more important to include it post workout.
Post workout is all about muscle repair and replenishing your energy stores. Focus on getting carbs and protein into your body post workout. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your muscles rebuild and repair with the protein. Try to to eat within an hour window of completing an intense workout to get the greatest benefit. Some good options for post workout nutrition are a protein shake, low fat chocolate/protein milk, a turkey or chicken wrap with vegetables, or low fat yogurt and berries.