Diet for Athletes: What to Eat Before and After Your Workout
When it comes to sports performance, nutrition is just as important as training. Eating the right foods before and after a workout can boost your energy, improve recovery, and maximise your results. But what exactly should you eat to fuel your body? Let’s break it down!
🍽️ What to Eat Before Your Workout?
Your pre-workout meal should give you enough energy to power through your session without feeling too heavy. Ideally, it should be eaten 1 to 3 hours before exercise.
Best Foods to Eat Before Training:
✅ Complex Carbs – Provide slow-releasing energy (e.g. wholegrain bread, basmati rice, porridge oats).
✅ Lean Proteins – Help maintain muscle mass (e.g. chicken, turkey, Greek yoghurt, eggs).
✅ Healthy Fats – Offer long-lasting fuel (e.g. avocado, nuts, olive oil).
✅ Fresh Fruit – A natural source of quick energy and vitamins (e.g. banana, apple, berries).
🥤 Example Pre-Workout Meal:
- A slice of wholegrain toast with peanut butter and banana.
- Greek yoghurt with honey and nuts.
- A bowl of porridge with berries and almonds.
🚨 What to Avoid Before a Workout?
❌ Heavy, greasy foods (e.g. fried foods, fast food) – Slow down digestion and make you feel sluggish.
❌ Refined sugars – Cause an energy crash mid-session.
❌ Fizzy drinks & alcohol – Lead to dehydration and poor performance.
🥗 What to Eat After Your Workout?
After exercise, your body needs to restore energy, repair muscles, and recover effectively. Your post-workout meal should be eaten within 30-60 minutes to maximise the benefits.
Best Foods to Eat After Training:
✅ High-Quality Proteins – Support muscle repair and growth (e.g. lean meats, fish, eggs, protein shakes).
✅ Moderate-GI Carbs – Restore glycogen stores (e.g. rice, sweet potatoes, quinoa).
✅ Healthy Fats (in moderation) – Help with recovery and inflammation (e.g. coconut oil, flaxseeds, walnuts).
✅ Hydration & Electrolytes – Rehydrate with water or electrolyte drinks.
🍽️ Example Post-Workout Meal:
- Grilled chicken with rice and roasted vegetables.
- Protein smoothie with banana, almond milk, and whey protein.
- Baked salmon with quinoa and avocado.
🚨 What to Avoid After a Workout?
❌ Highly processed foods – Can slow down recovery and cause inflammation.
❌ Too much sugar – Can lead to fat storage if not needed for recovery.
❌ Skipping your post-workout meal – Delays muscle repair and recovery.
🔎 Common Nutrition Mistakes to Avoid
❌ Not eating enough carbs – Glycogen is your body’s main fuel source during exercise!
❌ Neglecting protein after a workout – Your muscles need it to repair and grow.
❌ Not drinking enough water – Dehydration affects performance and recovery.
❌ Too much fibre before training – Can cause bloating and stomach discomfort.
🚀 Final Thoughts: Your Diet is Your Fuel!
A well-structured nutrition plan is key for any athlete. Eating the right foods at the right time will help you perform better, recover faster, and make the most of your workouts.
🥗 Want to take your training to the next level? Follow our nutrition tips and fuel your body the right way with DRACONES! 💪🔥
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