Pre-Workout Nutrition

Fueling your body before a workout is essential for maintaining energy levels and preventing fatigue during exercise. Here are some guidelines for pre-workout nutrition:

Timing: Aim to eat 1-3 hours before your workout, depending on how your body reacts to food.

Carbohydrates: Focus on consuming easily digestible carbs for quick energy. 

Examples include:

• Banana 
• Whole grain toast 
• Apple 
• Oatmeal 

Protein: Include moderate protein to help prevent muscle breakdown during exercise. 

Examples include:

•   Hard-boiled eggs
•   Lean chicken or turkey
•   Cottage cheese or Greek yogurt
•   Protein Shake 

Hydration: Remember to drink water before your workout to stay hydrated.

Post-Workout Nutrition

Post workout nutrition is all about your recovery. Aim to eat within 30 mins - 2 hours to help replenish energy stores, repair muscle, and reduce soreness.. Here's what to focus on:

Timing: Try to eat within 30 minutes - 2 hours after your workout when your body is most receptive to nutrient absorption.

Protein: Consume high-quality lean protein to support muscle recovery and growth. 

Examples include:

•    Grilled chicken or fish
•    Lean beef
•    Tofu or tempeh
•    Protein shake

Carbohydrates: Replenish glycogen stores with complex carbohydrates.

Examples include:

•    Sweet potatoes
•    Brown rice
•    Quinoa
•    Whole grain pasta

Hydration: Hydrate with water or an electrolyte-rich drink, especially after an intense or long workout.

Everyone's nutritional needs differ, and factors such as workout intensity, duration, and personal goals can influence your ideal meal plan. Listen to your body and consult a nutritionist or dietitian for personalized advice tailored to your needs and fitness goals.