Here is a simple guide to getting the most from your workout by eating and drinking the right stuff at the right time.
Get the energy you need for your workout
It’s very important to start your workout with a lot of energy so I always recommend a light meal or snack beforehand. If you start exercising with an energy deficit, your body is likely to preserve fat and perform poorly.
Always wait an hour or two to digest the food before you start your workout.
Immediately before your workout you need some quickly absorbed carbohydrates, with a high glycemic index, to raise your blood sugar levels and give you the extra energy you need.
So before a tough workout, have a sports drink, juice, fruit, bread or pasta to take in some calories.
Added fuel during your workout!
If your workout is quite intense and lasts 60 minutes or longer, you will need some extra fuel. Sports drinks or energy gels are easy to absorb, Bread, juice, fruit or an energy bar work well too.
The post-exercise energy window
If you go on a gentle walk for an hour, you don’t need to eat extra food after it. But if you have a high-intensity workout lasting 60 minutes or longer, then it is crucial to eat afterwards.
Within the first 45 minutes post-exercise, there is a “Metabolic Window.” Eat a carbohydrate and protein mix, for example, a peanut butter sandwich, yogurt with fruit, a bagel with cream cheese, a handful of nuts, or a protein shake. These calories help your body to recover from your workout and are unlikely to be stored as excess fat.
Choose the right foods and drinks to eat before, during and after your workout and you will maximise the benefit you get from it. Result!
My personalised training plans include a bespoke nutrition plan.