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Fuel For Your Body Before and After Your Workouts

Pre-Workout Nutrition:

Before you hit the gym or work out, it's important to fuel your body with the right nutrients to help you perform at your best. The purpose of pre-workout nutrition is to sustain energy, boost performance, hydrate, preserve muscle mass and speed recovery.

The key to a good pre-workout meal is to eat something that is easily digestible, low in fat, and high in protein and carbohydrates. Protein helps repair and build muscle tissue. It also helps keep you feeling full, so you don’t get hungry mid-workout. Carbohydrates, on the other hand, are the body’s primary source of energy, so they’re essential for fuelling your workout. They also prevent muscle protein from being used as an energy source and enable fat metabolism. We recommend having a shake as it is a convenient and easy way to ensure you get the nutrients you need. Here is an example of a pre-workout shake for someone with the goal of building muscle:

Pre-Workout Shake example


  • 1 x (80g) medium banana

  • 1 x scoop of your favourite protein powder

  • 125mL of water


Add all ingredients to a blender and blend

Timing is important when it comes to pre-workout nutrition. Ideally, you should have your pre-workout meal at least 30-60 minutes before your workout to give your body enough time to digest and absorb the nutrients, so they’re readily available when you start working out. Post-Workout Nutrition:

After you finish your workout, your body is in a state of recovery. This is an important time to refuel your muscles with the nutrients they need to repair and grow. The purpose of post-workout nutrition is to help you recover, rehydrate, refuel, build muscle and improve future performance. The key to a good post-workout meal is to eat something that is again, high in protein and carbs, and low in fat.

Consuming protein after your workout is essential for muscle repair and growth. It stimulates muscle protein synthesis and prevents muscle protein breakdown - both of which are important for retaining and building muscle.

Consuming carbohydrates after your training sessions is important to help replenish your glycogen stores, which are depleted during exercise. Carbs also enhance the role of insulin in transporting nutrients into cells, leading to faster recovery after your workout.

Here is an example of a post-workout meal for someone with the goal of building muscle:

Post-Workout Meal example


  • 1 cup (60g) of cereal (oats, Weetabix, etc)

  • 1 x scoop of your protein powder

  • 125mL of water


Place cereals in the bow

Place protein powder and water in a blender and blend

Pour protein mix over the cereal

Ideally, you should have your post-workout meal within 60 minutes of your workout. You would still have a meal afterwards, whether that be breakfast if you train in the morning, or dinner if you train in the evening.

Proper pre and post-workout nutrition is essential for anyone who wants to get the most out of their training sessions. By fueling your body with the right nutrients before and after your workouts, you can optimise both your performance and recovery and more importantly, your results! So, next time you hit the gym, make sure to fuel up properly!

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