You’re probably no stranger to the gym grind – sweating it out, pushing your limits, and aiming for that fit, healthy body. But there’s a well-known secret that takes your fitness journey from meh to wow, and that’s eating the right food at the right time.  

Our bodies are complex, high-performance machines so the better we fuel it, the better it performs. But what is the right nutrition and does eating times matter to your overall fitness performance? Read on to find out. 

Pre-Workout: Give Your Body the Love It Deserves 

You wouldn’t drive a car on empty, right? Same goes for your body before a workout. Consider it this way: you walk into the gym, ready to crush your goals, but halfway through your session, your energy crashes. Why? Because your body’s running on fumes and it is unable to perform at its best. 

Science says that fueling up 1 to 2 hours before your workout primes your muscles for action1. And despite the bad rep that it sometimes gets, carbs are your friend here as they supply quick-burning energy. Pair those carbs with a little protein to prevent muscle breakdown, and you’ve got your perfect pre-workout formula. 

Photo credit: Pexels 

Tip for a go-to snack: Next time you need a quick snack, try a peanut butter sandwich with a banana for that extra boost without feeling heavy. Pre-workout snacks rich in carbs and a touch of protein improve exercise performance. 

Need some ideas? Try these quick pre-workout meals: 

- Brown rice and beans with a sprinkle of cheese 
- Granola with yogurt and some fresh berries 
- A smoothie packed with bananas, spinach, and almond butter 
- Whole-grain bread topped with eggs and avocado 

Hydration is also an important component here so don’t forget to sip on water before you start your workout. A dehydrated body slows down quicker than you think! 

Post-Workout: Refuel, Repair, Recover 

Just wrapped up a great workout session? Maybe it was DNA Flavor or Saltar. Now what? Your muscles are crying out for some TLC. The post-workout window (within 30 minutes to 2 hours) is the sweet spot for refueling with protein to help those muscles recover and grow. 

Don’t forget to refuel after your workout! Photo credit: @gavin.1122 

How to refuel after a workout 

The key lies in eating a combination of protein and carbs rich foods that support muscle repair, growth and injury prevention.  

Here are some post-workout meal ideas: 

- Roast chicken breast with brown rice 
- Grilled fish with quinoa and a squeeze of lemon 
- Tuna salad sandwich with nuts 
- Egg omelet  
- Cottage cheese with a handful of mixed berries 

Again, don’t forget to rehydrate! Water is always a must, but you can also opt for electrolyte drinks or even diluted fruit juices to replenish those lost minerals. 

The Perfect Formula for Fitness Success 

Getting the best results from your workouts isn’t just about the time spent in the gym – it’s about how you fuel your body. It’s all part of the bigger picture: eat the right foods at the right time, and you’ll feel more energised, improve performance, and be on your way to smashing those fitness goals. 

So next time you hit the gym, don’t forget to fuel up with your fave healthy snacks. Trust us, your body will thank you with every workout and PB hit!