Fuelling your workouts: Pre & post nutrition for optimal results

by Chris Norman in Education


Whilst on your fitness journey, it will take more than just breaking a sweat in the gym; it demands a thoughtful approach to nutrition. In this blog, we will look into the importance of nutrition before your workouts and after your workouts and deliver you key information to help propel your fitness achievements to new heights.

Pre-workout nutrition

The key to a successful workout begins with how you are fuelling your body. A well-balanced meal or snack that contains a mixture of carbohydrates, protein and fats is the secret weapon. Carbohydrates will be your main energy source, ensuring you have enough energy to push you through your workout routine. Simultaneously, protein plays a pivotal role in supporting your muscle function and repair.

If you are looking for a quick snack before you workout then something like a banana would be perfect or if you would like something a little bigger try Greek yoghurt with berries. When you are having a meal that involves complex carbohydrates (pasta, rice etc) you would want to have that a good couple of hours before you workout routine. Not forgetting about hydration, make sure you keep your water intake high throughout the day so when it does come round to your work out, you are promoting peak performance.


Post-workout nutrition

Once you have completed your workout, it is time to go for a different approach to how you would pre-workout. Your body craves replenishment and recovery, it is searching for a well-rounded mixture of protein and carbohydrates. The protein to help grow and repair the muscle fibres you have damaged during your session and carbohydrates to bring your energy levels back up.

Opt for post-workout snacks or meals that combine lean protein with complex carbohydrates. For a snack, a protein shake with a banana is something quick you can have, for a meal something you could look at having is chicken with sweet potatoes and mixed vegetables, this can all contribute to an effective recovery strategy. Also remember to always hydrate after your workout, continuing hydration after exercising is key to supporting the recovery process.



While whole foods should form the foundation of your nutrition plan, supplements can complement your efforts. If you are struggling to hit your protein targets, then maybe looking into protein powders is the way for you. Protein powders offer a convenient and efficient way to meet your post-workout protein needs. They are a good way to increase your protein intake without increasing your carbohydrates and fats, as long as you have it with water. Before you start adding supplements to your routine, seek advice from a healthcare professional or nutritionist.


Timing is key

To get the best results from your workout, timing your pre-workout meal or snack is vital. If you are looking to have a more substantial meal before your session, you want to be having it a good couple of hours before. If you are looking to have a snack 30 minutes to 1 hour will be ideal. If you would like something just before your session, then a piece of fruit would be perfect.


Individual Variations

Recognizing the uniqueness of everybody is important.  Experimenting is essential in finding the optimal combination of foods and timings that resonate with your individual needs. Pay close attention to your body’s responses to different nutrient and be prepared to adapt your pre and post-workout nutrition accordingly.


Elevating your fitness game isn’t just about what happens in the gym; its about the holistic approach you take to nourish your body. By strategically planning your pre and post-workout nutrition., you empower yourself to perform at your peak, support muscle growth, and recovery. Take the time to curate your meals, stay hydrated, attune yourself to your body’s cues for a comprehensive approach to fuelling your workouts.