Working out regularly but not sure if you’re fuelling your body correctly? What you eat before and after exercise can significantly impact your health and fitness progress. Read on for evidence-based recommendations on pre- and post-workout nutrition to help fuel your performance and support recovery, so you can get stronger!

Eating before a workout is essential to ensure your body has the energy it needs to perform at its best. Proper pre-workout nutrition helps maintain stable blood sugar levels, minimise fatigue, and maximise energy output.

Research shows that consuming carbohydrates before exercise can improve endurance performance, especially for sessions lasting more than 60 minutes. Timing matters too: aim to eat a light meal 1–3 hours before your workout. If you’re short on time, a small snack 30–60 minutes prior can also do the trick.

One key tip: avoid training on an empty stomach, especially for long or intense sessions, as it can hinder your performance and delay recovery.

After your workout, your muscles need the right nutrients to repair and rebuild. Consuming a balance of the three macronutrients carbohydrates, protein, and healthy fats can help replenish muscle glycogen, stimulate muscle protein synthesis, and reduce muscle soreness. All of these support a stronger, faster recovery.

You may have heard of the “anabolic window” from social media or friends. Research supports a post-workout eating window of up to 2 hours to maximise recovery. A combination of protein and carbohydrates during this window is shown to be especially effective.

Hydration plays a vital role in energy production, thermoregulation, and muscle function. Be sure to drink water before and after your workouts. For more intense or longer sessions, consider adding electrolytes or sipping on coconut water to replenish lost minerals.

Your workout results don’t just depend on what happens during the session—how you fuel your body matters just as much, if not more. By being intentional about your pre- and post-workout nutrition, you can enhance performance, accelerate recovery, and get the most out of every training session. The most important thing is to be consistent, in both your workout and your nutrition! 

Is nutrition knowledge the key for you to bridge the gap with your clients? The NASM Certified Nutrition Coach (CNC) course covers everything from macro and micronutrients to hydration, nutrient timing, behavioural change strategies, and more. Elevate your coaching impact by checking out the NASM-CNC course today and become the go-to expert your clients need!