Training Nutrition

What and When To Eat To Optimise Your Training

Exercise is an important part of a healthy lifestyle. Fuelling your body with the correct nutrition pre- and post- training will not only help you maximise your efforts during your workout but also ensure you are not undoing all of your hard work later on in the day. Here are my top recommended pre- and post-training snacks to help fuel you reach your health goals.

Pre-training nutrition:

1. Timing: Have something 30-60 minutes prior to training
2. Include a source of quick acting carbohydrates – This will provide our muscle cells with glucose (fuel) to maximise our exercise capacity. If you do not provide your body with a source of quick acting carbohydrates, you will likely feel weak, tired and call it quits earlier during training.
3. Include a small serve of protein – During training (especially weight training) our muscle fibres tear and require protein to help them heal and grow. A small serve of protein prior to training can assist with muscle repair.
4. Avoid highly fatty foods which are slowly digested and may cause gut upset during training.
5. Drink plenty of water throughout the day

Pre-workout snack options:

• ½ apple + 1 tbsp nut butter
• ¼ cup untoasted muesli + ½ cup Greek yogurt
• 2 x rice cakes + ¼ cup cottage cheese
• ½ cup Greek yogurt + berries
• 1 small piece of fruit + 10 unsalted nuts
• Fruit smoothie – with ½ pc fruit + ½ cup milk + ¼ cup yogurt

Post-training nutrition:

1. Timing: Have something as soon as possible and preferably within 20 minutes after training
2. Include a source of slow acting (low GI) carbohydrates – This is important to replenish the glycogen stores that have been depleted during your training. In addition this will also help to prevent a dip in your blood sugar levels leading to overeating and intense sugar cravings later in the day.
3. Include a large serve of protein – This will assist with speeding up your muscle recovery helping them to heal and grow.
4. Avoid energy dense snacks – it’s very easy to overdo it after a training session. Selecting nutrient dense snacks rather than energy dense snacks will help to fuel you without going overboard. Avoid the sugary smoothies, energy bars and smoothie bowls.
5. Rehydrate yourself – remember to continue to sip on water after a workout to replenish the fluid your body has lost through sweat and breath during training

Post-workout snack options:

• 4 x Vita-weats (9-grain) + 95g tin tuna  
• 2 x corn thins + nut butter
• 1-2 hardboiled eggs + 1 slice multigrain toast
• ½ cup Greek yogurt + berries + 10 unsalted nuts
• 1 multigrain toast + cottage cheese + smoked salmon
• Vegetable sticks + hummus

Remember, everyone’s body is different and with that will have specific needs and preferences. To learn more about fuelling your body for training and specific advice tailored to your individual needs, book in an appointment with one of our Optimum Dietitians today.