Fueling for the Work
Food is fuel. Your pre- and post-workout nutrition can significantly impact your performance and recovery. The goal is to provide enough energy for intensity and enough nutrients for repair.
Pre-Workout Nutrition
Carbohydrates are your body's preferred fuel source for high-intensity training. Consuming complex carbs 2-3 hours before a workout ensures your glycogen stores are topped up. Good options include oats, brown rice, or sweet potatoes.
Quick Energy:
If you eat 30-60 minutes before training, choose simple carbs like a banana or a piece of toast, which digest quickly and provide immediate energy.
Post-Workout Recovery
After training, your muscles are primed to absorb nutrients. Protein is essential for muscle protein synthesis (repair), while carbohydrates replenish glycogen. A classic post-workout meal is a whey protein shake with a banana, or a meal of chicken and rice.
Hydration Strategies
Dehydration of just 2% can significantly impair physical performance. Don't wait until you are thirsty. Drink water throughout the day, and consider electrolytes if you sweat heavily or train for longer than an hour.
Supplements vs. Whole Foods
Supplements like creatine and caffeine have their place, but they cannot fix a bad diet. Prioritize whole foods first. Supplements are just the cherry on top of a solid nutritional foundation.
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