The Simple Guide to Fuelling Around Excerise



Everyone has their own preferences on when they like to exercise and how they can fit their movement in alongside all the demands of daily life.


Regardless of the time you train, it’s important to prioritise your nutrition to ensure you fuel the tank and recover correctly.


Here are my simple suggestions to help you nail your pre and post workout nutrition:


EARLY RISER - if you like to train before the sun rises, you may not have time or be able to stomach eating a full breakfast before you exercise so you have two options:

  • Have a carbohydrate-based meal for your evening meal the night before (e.g. vegetable curry with brown rice) OR

  • Have a small carbohydrate-based snack before you train (e.g. banana, handful of dried fruit and a few nuts, oat-based bar, wholegrain toast)


LUNCH TIME - working out at midday allows time for a proper ‘workout’ breakfast that will fuel the muscles for the training session and then a fuelling snack afterwards (if you are not having lunch until later) or you can use lunch as your refuelling meal

  • Post workout snack (e.g. berry protein smoothie)

  • Post workout lunch (e.g. burrito bowl with brown rice/quinoa, mixed salad, guac, beans and corn)


NIGHT OWL - you need 2 – 4 hours to digest a full meal before training and a small snack should be eaten in the hour to 30 mins before


  • During the day your breakfast and lunch will need to provide you with energy ready for your workout (e.g. protein porridge for breakfast with yoghurt and fruit, then a chicken and soba noodle salad for lunch)

  • Have a small carbohydrate-based snack before you train (e.g. banana, handful of dried fruit and a few nuts, oat-based bar, wholegrain toast)

  • Ignore the myth of ‘not eating carbs after 6pm’ in order to fully refuel after your late afternoon or evening session


REST DAY

  • With carbohydrates, always think about 'fuelling for the work required’. Higher intensity training = more carbohydrates, rest day = less carbohydrates

  • Intakes of protein should remain mostly consistent, with an increased focus post-training to support ongoing muscle tissue growth and repair