Proper nutrition before and after exercise can significantly improve your performance, recovery, and overall results. Pre and post workout nutrition ensures your body has the energy to perform at its best and the nutrients it needs to repair and grow muscles afterward. In this guide, we’ll explore what to eat, when to eat it, and practical tips to fuel your workouts effectively and maximize your fitness gains.
Pre-Workout Nutrition
Before exercise your goals are to fuel the body, prevent hunger, and keep energy steady.
- Carbohydrate is king: Maximise your carbohydrate stores because they are your preferred energy source for higher heart-rate sessions.
- Meal timing: Have a carbohydrate-rich meal 3–4 hours before training. Good options include:
- Porridge with fruit
- Plain bread roll
- Bowl of rice or pasta with lean protein
- Small boost 30–60 minutes before: Choose something easily digestible such as fruit or a low-fibre, low-fat, low-protein cereal bar. Aim for roughly 30–60 g of carbohydrate.
- For long events (90+ minutes): Focus on carb-loading the day before. Meals and snacks should be carbohydrate-rich: rice, pasta, breakfast cereals, and smoothies are often easier to digest than potatoes or root vegetables.
Hydration
- Before exercise: Drink about 500–600 ml of water or a sports drink 2–3 hours before, with another 200–300 ml closer to the session.
- Individual variation: Some people need to spread fluid intake across the days leading up to activity.
- Goal: Be optimally hydrated without overloading your stomach.
During Exercise
- Prolonged activity (>60 minutes): Consuming carbohydrate can delay fatigue and maintain performance. Options include:
- Sports drinks or gels
- Small, easily digestible foods like jelly babies
- Savoury options: white bread with hummus or cheese, lightly salted crackers
- Carbohydrate guidelines: Your body typically handles 30 g per hour, and can be trained to tolerate up to 60 g per hour. Read our Food as Fuel Before: Carbohydrate Guideline for more.
Post-Workout Nutrition
Your priority after exercise is recovery: replenish glycogen stores, repair muscle tissue, and rehydrate.
- Quick recovery options: Chocolate milk and a cereal bar
- Follow-up meal: High-carbohydrate meal based on rice or pasta
- Fluids: Keep sipping, milk can be more hydrating than water
Example Meal Plans
Here’s our Top Pre-Workout Snacks for Energy
Day before a big match:
- Breakfast: Porridge with raisins and banana
- Mid-morning snack: Cereal bar
- Lunch: Chicken bread roll
- Snack: Toast with peanut butter
- Dinner: Pasta pesto with a little meat and vegetables
Match day:
We also recommened Best Foods to Eat After Your Workout
- Breakfast: Cornflakes and apple juice
- Pre-play snack: Cereal bar
- During play: Sip a sports drink
- Post-match: Chocolate milk, cereal bar, and a high-carb meal
Note: This is general guidance; a dietitian may tailor recommendations to your specific needs.