What to eat before, during and after workout

Before training:

As you prepare for a training session, remember to eat a balanced meal that will provide you with enough energy to sustain your effort. Foods that are rich in complex carbohydrates, such as pasta, rice, whole wheat bread or fruit and vegetables are an excellent source of power. Try to eat your meal about 2 to 3 hours before training to allow your body to digest the food.

If you don’t have much time left before your workout, consider a light, quickly digestible snack, such as a banana or a granola bar. Avoid greasy or high-fibre foods, as they may slow digestion and cause stomach aches.

During training:

While you’re working out, make sure you maintain your energy levels by consuming carbs and electrolytes. Sports drinks are an excellent source of fuel and hydration during training. You can also eat dried fruits, or energy bars or gels to keep your body energized.

Also remember to stay hydrated during training, either by drinking water or a sports drink. Dehydration can lead to reduced performance, muscle fatigue and increased risk of injury.

After training:

Post-workout, it’s essential to feed your body all the right nutrients to recover and repair. Protein is particularly reliant on muscle recovery, so be sure to choose protein-rich foods such as chicken, fish, eggs, veggies, nuts or seeds.

Carbohydrates also contribute to restoring your body’s energy reserves, meaning you should eat carb-rich foods such as fruit, rice, pasta or potatoes.

Finally, don’t forget to hydrate after training by drinking water or a sports drink. You can also add electrolytes to your drink to help rebuild your body’s balance.

In conclusion, nutrition is a key element of athletic performance. Feeding your body with complex carbohydrate-rich foods before training, hydrating regularly during training and consuming post workout protein and carbs will maximize your overall fitness performance and promote rapid, effective recovery.

Here are some additional tips to keep in mind:

• Avoid fat and high-fibre foods before training, as they can slow digestion and cause stomach upset.
• If you train early in the morning, try eating a small, light snack such as a banana or cereal bar before training to maintain your energy levels.
• If you’re training for over an hour, you may also consider having a light snack during the workout to maintain your energy levels.
• If you can’t eat immediately after training, try drinking a protein shake to initiate the recovery process.
• Avoid greasy, sugar-rich foods after training, as they can delay recovery and compromise subsequent performance.

Diet and nutritional needs are personal and vary from one person to another. It is therefore important to figure out what works best for you, and to seek advice from a dietician or sports physician if you have any specific concerns or questions. Appropriate nutrition can help you optimize your athletic performance and achieve your health and fitness ambitions.