5 Tips to Fuel Your Body Before and After a Workout

Fuel Your Body

Whether you’re just starting out with your gym routine, or are an athlete who wants to get the most out of their workouts, you need the right nutrition in order to maximize your energy in training. What should you eat before and after a workout? What can you do to make sure your body is ready for the demands it’s about to face? See this article for six tips on how to fuel your body before and after a workout.

Before your workout

Before you hit the gym, make sure to hydrate yourself with water. Also, make sure to stretch out your muscles.

During your workout

Cross-training is the best way to prevent injuries and improve performance during your workout. Cross-training involves using different forms of exercise in your workout routine. For example, you could run one day and strength train the next day. This is good for your body because you’re not putting all the stress on the same muscles every day. However, it is not enough to cross-train all the time. Certain forms of cross-training set your body up to be better prepared for specific exercises. Only do these types of exercises incorporate a mix of aerobic and anaerobic training so you can improve your endurance overall. Don’t ignore your body’s natural hunger cues when it comes to food; these cues exist to make sure you don’t get too hungry before or after your workout and stay full until your next meal. If you’re looking for more tips on fueling your body during exercise, consider checking out our article on the half-hour workout.

After your workout

Sleep is when your body recovers from your workouts, so it’s important to get enough sleep. Getting enough sleep also helps with your mood and alertness, so you’ll have more energy in the morning. Aim for 7-9 hours each night. Here are some tips to get more shuteye.

Put on your favorite headphones and crank up some tunes. 88% of people skip breakfast, and according to Harvard Health, skipping breakfast can increase your calorie intake by 150 calories. That extra 150 calories may lead to weight gain over time. The fix: Make breakfast a core, healthy habit. To make it a habit, make a strong connection to something filling and fuel it with whole-food components like eggs and tofu.

Read more on what nutritionists say to eat before, during and after your workout.
Check out “Workout Routines” in your favourite fitness app to discover and log workouts or build your own with exercises that fit your goals.

When to eat

The best time to eat is when your body needs food. Our bodies are smart and will let us know when we need food. Listen to your body and eat when you’re hungry. If you force yourself to eat before you’re hungry, you’ll feel bloated and uncomfortable. Then, you’ll struggle to do the workout you’re excited about. Whether you’re training for a race, trying to lose weight or looking to jumpstart an exercise routine, it’s important to think about nutrition before and after your workout. The following tips will get the energy and performance you’re after.

Your body is a nitrition rep

When you plan a workout out, you want to focus on the goal you want to achieve. Eating before and after your workout may seem like a straightforward step, but it’s not. You want to eat during or just after your training session so your body has the opportunity to process what you’ve just put into its body. Make sure the equipment you’re using can supply your body with the fuel it needs post-workout so you can get the most out of every workout. Not to mention, it’s much harder to do your workout if you’re under the influence of alcohol, caffeine, sugar and other drugs that come along with working out.

Aim to have some type of pre-workout snack or meal that will fuel your body for the efforts ahead. Understanding what foods to eat before and after a training session gives your muscles and liver the opportunity to get used to working harder and generating more energy. Getting the chance to properly refuel your body ensures you can push past your usual workouts, refine your previous workouts and boost your performance once your training is over.

Pack yourself properly

When looking for the right food to leave at your gym, make sure to pack it properly in your gym bag, your car or other carry-on. This not only keeps its nutritional value but also allows you to see what you have left.

What to eat

The first thing I always recommend is to remove all sugar from your diet. Sugar is extremely addictive and harmful to your body. Once you remove sugar from your diet, you feel an immediate change in your energy levels and overall well-being.

The second thing I recommend is to eat more fruits and vegetables. A study has shown a strong link between an increase in fruit and vegetable consumption and an improved overall diet quality. This study even suggests a link between an increase in fruit and vegetable consumption and a lowered risk of Type 2 diabetes.

The third thing I suggest is to make sure your workout contains a mix of different types of exercise. You don’t need to do cardio every day (or even every workout), but make sure you incorporate a mix of cardio, strength training and other strength-training moves to give your body the best chance to be prepared for its workout. The bottom line is that, regardless of your fitness level, and regardless of whether you’re training for an event, there’s a wide variety of training habits and there are many different ways to get the most out of your workouts. Nutrition helps your body function optimally and it contributes to increased energy and recovery.