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  • July 27, 2022 3 min read

    Why proper pre and post workout nutrition is important

    Nutrition is one of, if not the biggest part, of staying healthy and on top of your game during a training programme. Fuelling your body with everything it needs on the correct timescales to build muscle, improve strength and boos recovery and adaptation is vital to achieving the goals you are trying to reach.

    Now, just like a training programme itself, creating a schedule that works for you and your lifestyle (and training habits) is key to adherence. This will take time and bits of tweaking (not after too much coffee!) to get you to where you need to be. For example, If I’m doing more aerobic work, with more fast paced movement, I don’t like to eat too much before as then it all moves around in my stomach. Normally I will eat a protein heavy snack or meal afterward. But, if I’m working more on skills or resistance training I will have a protein and carb heavier snack to draw energy from during those workouts.

    Everyone is unique so any pre or post workout nutrition should be too. But, a good rule of thumb, is to have carbohydrate heavy foods or snacks before training (about 30 mins should work well) and a more protein heavy meal or snack afterward to aid in recovery and rebuilding. Without refuelling afterwards lethargy and fatigue can set in, meaning we have no energy for the rest of our day, and thus adherence will likely drop by not wanting to put ourselves through that again. Always make sure to keep meals and diet balanced between Carbs, Proteins and Fats as they are all essential building blocks for the body.

    For specific weight goals, whether losing or gaining, proper body fuelling is key for caloric management whether in or out. Make sure to keep a rough track or idea of caloric intake and expulsion, especially in the heat!

    Leading on from keeping an eye on energy in the heat, hydration will also play a massive role in your pre and post workout nutrition. Make sure you are hydrating more through sessions and throughout the day. I’d aim for at least 2.5-3 litres a day. IT’s a lot but your body will reap the rewards and thank you in the long run. However, be careful when adapting to this as the need to use the bathroom can instantly creep up on you!

    So what inspiration do you need for pre and post workout nutrition? Well Caffeine always helps pre workout. And post workout, I’ve got you covered; check out my own recipe below for Blueberry and vanilla protein snacks!

    Key abbreviations: VG = Vegan, V= Vegetarian, GF = Gluten Free, DF = Dairy Free

    This recipe: V (can easily be made VG, DF, GF - described below)

    -40g Vanilla protein powder - We recommend PHD Diet Whey

    -150g oats

    -45ml Agave

    -150g crunchy peanut butter

    -100ml Water

    -A handful of blueberries

    Calories = 1824Kcals = 228Kcals per bite

    Protein = 111.1g = 13.89g per bite

    Carbohydrate = 134.4g = 16.8g per bite

    Fat = 87.7g = 10.97g per bite

    (All of the counts displayed are a rough guide – sourced from MyFitnessPal)

    Makes approximately 8 bites

    Equipment needed: Electronic Scales, large mixing bowl, a tray that will fit in the fridge, your hands!

    Mix everything together at the same time in the mixing bowl until fully combined. Get your hands in there and pull everything together thoroughly and the mixture will become a congealed dough. Scoop the dough out onto a tray and put in the fridge for 30 mins – 1 hour. And that’s it.

    It’s a great base recipe which can be adapted with various different berries, different milk alternatives (or milk) as opposed to water and different protein powder flavours too. It can also be done gluten free with gluten free oats, and vegan by using a vegan protein powder.

    If your looking to give your workouts a boost we would recommend PHD charge

    If you have any questions about pre or post workout nutrition hit us up @gravity.fitness on IG and we can answer any questions you have. Also look back through our other articles in the Gravity Spotlight for further guides on nutrition.