November 4, 2022
The food we eat is not only important for keeping us healthy, but what and when we eat greatly impacts our strength and performance.
That’s why we’re here to guide you on what and when to eat before and after your workout to maximise your results and minimise your recovery, let’s go!
Have you ever wondered why some days you feel like you crushed your workout and then others you feel like you’ve got zero energy? When it comes to
performance, output and energy your muscles rely on glucose from carbs for fuel. Numerous studies have shown that carbs like:
can improve your time to exhaustion during exercise, meaning you’re able to work out harder for longer. Not only that but research has also shown that consuming enough carbs at the right time will also help your body preserve your precious muscle, as it utilises the glucose from the carbs as its preferred source of fuel.
When it comes to when to eat, allowing enough time before you work out is crucial, so that your body has the time it needs to digest the food. To ensure adequate digestion, aim to enjoy a balanced meal containing a complex carb source 2-3 hours before you exercise. This will give your body a steady flow of energy to help you power through your workout. Here are some pre-workout meals you could enjoy:
🍴 Eggs on whole grain toast
🍴 Chicken, veg and brown rice
🍴 Chickpea and lentil curry
Or why not try our delicious healthy take on Apple Crumble to fuel your muscles and satisfy your tastebuds!
If you find yourself rushed for time and are unable to make a full meal, (we all have those mental mornings), then it’s best to enjoy a simple carb like a banana, or a protein shake with a piece of fruit, 10-15 minutes before you work out. These types of carbs are quick to digest, giving you a quick release of energy, so that you’re ready to smash your workout.
When it comes to helping your body recover after a workout, it’s essential that you enjoy a snack or meal that’s packed with protein. Protein is the building blocks of our cells, it’s what repairs our muscles and lays the foundation for healthy and strong bones. Great sources of protein include:
⭐️ Chicken
⭐️ Fish
⭐️ Tofu
⭐️ Eggs
⭐️ Greek yoghurt
⭐️ Lentils & Legumes
Just like your pre workout meal, timing is key. Studies have shown that for optimum recovery the quicker you consume your protein source, the faster your recovery time. So, if you’ve had an intense strength session, aim to enjoy a post-workout recovery snack or meal ideally straight after, or within 1-2 hours of your workout. Simple, easy and effective post workout snacks are things like:
🍴 Oatmeal and fruit
🍴 Greek yoghurt and fruit
🍴 Protein shake
🍴 Cottage cheese on toast
Top tip: For more yummy post-workout inspiration check out our recipe book.
While what you eat can impact your performance and recovery, staying hydrated is an essential and often underrated component when it comes to your results. Did you know that staying hydrated can:
In fact water is so crucial that studies have shown that even mild hydration can significantly impact our performance! So, if you’re wanting to get the most out of your workouts, recovery and results, make water your best friend!
General guidelines recommend at least 9-11 cups a day, however this can greatly vary depending on:
A great way to tell if you’re drinking enough water is by the colour of your pee! The darker the colour, the more you need to drink, the clearer the colour, the more hydrated you are!
Top tip: Track your water intake in our app to stay on top of how much you’re drinking
If you’re wanting to get the most out of your workouts, then what you eat, when you eat and drinking enough water is key! Fueling your body with carbs, helping it recover with protein and staying hydrated will allow you to push harder, feel more energised as you maximise your results.
If you’re in need of inspiration with what to eat, then check out our recipe book in the EvolveYou App for yummy and nutritious meals.
