In order to get our body properly working and feel energized to perform out workout we must ensure we have a sound nutrition plan around our workout. The food you eat around a workout will help to boost your energy levels whilst helping you recovery after exercise.
The first thing we need to look at is the timing of meals surrounding our workouts. Whilst eating a large meal will increase our energy availability, this will also take much longer to digest and may make you feel sluggish if you are too close to your workout. A large meal should ideally be kept to a few hours prior to training (3+ hours). On the other hand, a smaller meal, or light snack will increase our energy slightly and take slightly less time to digest (60 minutes+)
Secondly we need to take a look at the type of exercise we are doing. If we are training in the gym or performing a session lasting an hour or undergoing intense training such as when our clients train in the gym, carbohydrates should be the choice of food, such as a few pieces of fruit. For those who are training even longer, or perhaps competing in an event – you may require additional carbohydrates during your event.
In terms of after you’re training, and to help with recovery, it is very important to ensure you are consuming enough protein over the whole day rather than at any specific time. A common misconception was that you have to have protein immediately after training to recover, however as long as you eating enough across the day this doesn’t matter.
In general terms, ensuring you are adequately hydrated both before and during exercise and have given yourself enough time to digest food prior to training will also help massively for performance, helping you to smash your goals and feel amazing!