The food you eat before and after a workout plays a major role in how well you perform and how effectively your body recovers. However, what you should eat largely depends on your fitness goals. Whether you are looking to lose body fat, gain muscle mass, or improve general performance, fuelling your body appropriately is essential. At JSM Fitness, we work with clients to design personalised training and nutrition plans based on their needs, goals, and schedules.

Eating before training helps fuel your workout and prevent fatigue, while eating after training supports recovery and muscle repair. If you do not eat enough before strength training, for example, you may struggle to lift effectively due to a lack of energy. On the other hand, if your goal is weight loss, you might experiment with fasted cardio, although this approach is not for everyone.

Pre-Workout Nutrition: Your pre-workout meal should include quick digesting carbohydrates and a small amount of protein to ensure a steady energy supply throughout your session. Carbohydrates provide fuel for your muscles, while protein supports the repair of muscle tissues during training.

Examples of effective pre workout snacks:

• A banana with a tablespoon of peanut butter

• Greek yoghurt with berries

• Two rice cakes with sliced turkey

• A slice of toast with scrambled eggs

Hydration before training is equally important. Make sure to drink water throughout the day and especially 30 to 60 minutes before your session.

Pre-workout drinks are popular, but they should be used cautiously. Many contain caffeine and other stimulants which may affect your heart rate, sleep, or cause jitteriness. It is best to test small amounts first and read the label to understand what you are consuming.

Post-Workout Nutrition: After your workout, your body needs nutrients to replenish glycogen stores, reduce muscle soreness, and support muscle repair. A mix of protein and carbohydrates is ideal, and depending on your sweat loss, replacing electrolytes may also be necessary.

Examples of post workout meals:

• Grilled chicken breast with quinoa and steamed vegetables

• Tuna wrap with wholegrain tortilla and mixed salad

• Protein shake with a banana and oats

• Eggs on toast with a fruit smoothie

Protein supports muscle recovery, while carbohydrates help restore the energy used during training. The sooner you can eat after your session, the better, ideally within 30 to 90 minutes.

Electrolytes, such as sodium and potassium, are lost through sweat. If your workout is particularly intense or long, consider including foods like coconut water, a banana, or a sports drink to help rehydrate and replenish electrolytes.

Fat in your meals: Fat slows down digestion, so for pre workout meals, it is best to keep fats minimal. However, post workout, small amounts of healthy fats such as avocado or nuts can support nutrient absorption and help you feel fuller.

Timing Matters:

• Eat your pre workout meal 1 to 2 hours before training

• Eat your post workout meal within 30 to 90 minutes after training
  

These timings help your body perform and recover more efficiently. However, no one size fits all. Your schedule, training intensity, and body type all play a role in determining what works best for you. Some people can eat right before a workout and feel fine, while others need a longer window. Listen to your body and adjust accordingly.

Understanding what your body needs and when it needs it can take time and experimentation. What works for one person may not work for another. These tips are general guidelines and it is important to test and see what feels best for you.

If you are unsure where to start, it is helpful to work with a personal trainer. At JSM Fitness, we design bespoke training and nutrition programmes tailored to your goals, whether it is weight loss, strength building, or improved energy. We help you develop routines that are sustainable and effective.

Ready to optimise your nutrition for better results? Contact JSM Fitness to book a consultation and start your journey with expert support today.

Email: [email protected]
Phone: 07590 830263
Website: www.jsmfitness.co.uk
Personal Trainer in St Albans, Harpenden & Surrounding Areas in Hertfordshire and online personal training.