Are you ready to take your gym sessions to the next level?

Whether you’re aiming to lift heavier or recover quicker, understanding what to eat before and after
the gym can be a game-changer.

This guide delves into the physiological mechanisms at play and provides scientifically-backed
recommendations for what to eat before and after the gym to enhance performance and accelerate
recovery.

Pre-Workout Nutrition
Fueling your body properly before hitting the gym isn’t just about avoiding hunger; it’s about
priming your muscles for peak performance and ensuring that you have the energy to power
through each session.

Optimal Timing for Digestion and Energy Utilisation
Eating your pre-workout meal 1-2 hours before exercising ensures that your body has enough time
to digest and start metabolising the food. This strategy helps to optimise blood flow distribution
between the digestive system and the muscles during physical activity.
Essential Components of a Pre-Workout Meal

• Fast-Digesting Carbohydrates: Simple carbohydrates are crucial before intense physical
activities because they are rapidly broken down into glucose, the primary energy source for
high-intensity exercise. This prevents hypoglycemia and maintains muscle glycogen stores,
which are vital for muscle endurance and power.

• Lean Protein: Consuming a moderate amount of lean protein prior to exercise provides
amino acids that prevent muscle catabolism and support increased protein synthesis. This is
particularly important for the maintenance and growth of lean muscle mass.

• Minimal Fats and Fibers: Foods high in fats and fibers are metabolically demanding to
digest, thus they should be minimised to avoid diverting blood away from muscles to the
digestive tract, which can impede performance.

Post-Workout Nutrition
The Crucial Window for Recovery
Up to 48 hours following exercise, the body is in a catabolic state where it needs nutrients to shift
towards recovery. The post-workout period is a critical time when ingestion of specific nutrients can
dramatically enhance muscle glycogen resynthesis and protein repair.
Key Nutrients for Post-Workout Recovery:

• Complete Proteins: At least 35 grams of high-quality protein containing all essential amino
acids, particularly leucine, can significantly increase muscle protein synthesis. This is
crucial for effective repair and growth of muscle tissue damaged during exercise.

• Starchy Carbohydrates: Consuming carbohydrates shortly after exercise replenishes
depleted glycogen stores, particularly important in the muscles and liver, facilitating quicker
recovery and preparing the body for future workouts.

• Fructose Combination: Research indicates that a mix of glucose and fructose can optimise
liver glycogen recovery. This dual approach ensures a more comprehensive restoration of
energy stores.

• Hydration and Electrolytes: Effective rehydration with a balance of fluids and electrolytes
is essential to replace sweat losses and maintain cellular function and overall fluid balance.
By carefully choosing what to eat before and after your gym sessions, you can enhance your
performance, speed up recovery, and achieve better overall fitness outcomes.
Remember, your body’s response to exercise isn’t just about how hard you push during your
workouts; it’s also about how well you fuel and refuel your muscles. Experiment with these
nutritional strategies to find the perfect balance that suits your body’s needs and your fitness goals.
Start seeing your workouts pay off in ways you never thought possible!