So, what should you eat?

‍
🚶 Before your workout

- ⁠Carbs are your best friend! Carbs are our body's preferred source of energy andthe fuel that will be best utilised. If you are training first thing in themorning or if it has been a while since your last meal, reach for a carb-richsnack such as a piece of fruit, slice of toast, or some dates. ⁠
⁠
If you are training later in the day, aim to have a carb-rich meal 3 hrs prior.⁠
⁠If you are eating less than 2 hours before your session, aim for meals lower infibre & protein as these nutrients take longer to digest. ⁠
‍

🚰 Hydrate, Hydrate, Hydrate!
‍

🏃🏼During your workout

For the general population, the only thing you will need during your session iswater. Aim for frequent small sips throughout the duration of your session.⁠
⁠If you are engaging in moderate-high intensity activity for greater than 60minutes, it may be beneficial to have a snack such as a banana or dates on handfor a quick refill. ⁠
⁠

🧘🏼 After your workout

- ⁠Do you have to get protein within 30 minutes of your session?

The research says you are better off focusing on an even spread of protein throughout your day. ⁠
Within 2 hours of your session, it would be ideal to have a meal that containscarbs & protein. ⁠
⁠
Adequate carbs post-training will help to replenish glycogen stores that mayhave been depleted during your session. While protein will help assist inmuscle repair & recovery. ⁠
⁠
Good options include oats with fruit & protein (from powder, yoghurt&/or milk), pasta or rice-based dishes with protein, protein smoothie,avocado & eggs on toast, etc. ⁠
‍

🚰And again, Hydrate, Hydrate, Hydrate!!!⁠
‍

The way one person fuels for training may not work for someone else. Needs willalso vary depending on the type of training you are doing, where you are inyour cycle, and if you are pregnant or breastfeeding. ⁠
‍

⁠As always, listen to your body and tailor recommendations to your needs 💪🏼

‍