Before and after a workout it is important to provide you with sufficient energy throughout.
It is important to note it is recommended that we eat at least 2hrs before a workout to help fuel and within 45minutes to 1 hour post exercise to help with recovery of our muscles.
What should I have?
Pre workout snacks/meals:
- Malt loaf
- 30g of dried fruit and nuts
- Banana
- 150ml fruit juice
- Meal option – porridge with a spoonful of nut butter
- Granola/fruit and nut bars.
Post workout snack/meal ideas:
- Pitta and hummus
- Greek yogurt with granola and berries
- Wholemeal toast with nut butter
- Meal option – grilled chicken with vegetables and rice/potatoes.
Hydration:
Hydration is also really important throughout the workout to help with any fluid loss from sweating.
Do I need protein powders and supplements?
Short answer – no. For many people following a healthy balanced diet with good sources of meat and/or plant based protein, supplements and powders are not a requirement. Many can meet their protein needs through diet alone.
It is always best to speak to a registered sport nutritionist about whether or not adding protein powders and supplements would be beneficial or make an impact to your training and outcomes.