What to eat before and after your workout

If the new year has encouraged you to start working out, then you truly do deserve a solid round of applause. But as we all know, exercise and new fitness routines aren’t always enough to catapult you to your weight loss and overall health goals. With this in mind, Hannah Gilbert, Director of Culinary Innovation & Operations at meal delivery service YouFoodz has provided some useful insight into what to eat before and after a workout, in order to make the most of it.

Foods to eat before a workout

According to Gilbert, who studied exercise, sports science and nutrition at the University of Sydney, eating before exercise is key to an effective workout. Think of it like you’re fueling up a car so that it’s ready to go when you are. It’s important to eat at least two hours before exercise because the fuel you put in can help build your energy and burn more calories. But it’s essential that the food you eat is the right fuel for your rig! Consuming healthy carbohydrates that are high in fibre will slowly release energy and lean protein into your system, which is perfect for a workout. 

These foods can include whole grain cereal, whole wheat toast, whole grain pasta, brown rice, low fat or fat free yoghurt, fruits and vegetables. You should avoid saturated fats and most healthy proteins as these take longer to digest, taking away oxygen and blood from your muscles. “The most important thing is to remember to drink plenty of fluids ahead of your workout. This will prevent you from getting dehydrated during your exercise” says Gilbert.

Foods to eat after your workout

Once you’ve done your workout it’s just as important to get the right amount of protein and carbs from nutritious, high protein meals or snack within an hour after exercise to help build your energy back up. That’s because eating after exercise helps muscles recover and replaces glycogen stores which is especially important if you’re just getting used to working out. 

“If you’re not going to eat a meal after your workout then definitely consider a snack like bananas, apple with peanut butter and energy bars. A meal or snack with healthy carbohydrates and protein is beneficial, but also high protein foods like chicken, avocado and eggs. To help with blood sugar and build up energy, try a sports drink or diluted juice.” Says Gilbert.

Why is meal planning important?

One way to make sure you get all of the carbs and protein you need to help your fitness goals and support your exercise routine is to begin meal planning. This requires you to plan and cook a batch of a certain recipe so that you can have it over the next few days. This is great if you need an easy lunch to reheat in the office, or looking for a breakfast that is already made in the morning, according to Gilbet.

“A lot of recipes can be batch made and planned ahead, including chicken and rice, pasta, overnight oats, and more, but if you’re looking for inspiration I recommend trying the YouFoodz ready made meals, which are perfect for meal planning as they’re already prepped and ready for you to heat up,” says Gilbert.

For more tips and recipe inspiration to support your fitness journey, check out the YouFoodz guide to what to eat before and after your workout.