Fuelling training sessions with quality nutrition beforehand is important to ensure your body has the energy it needs to perform at its best. The harder you can train, the better the training outcomes and ultimately the better athlete you can become.

Additionally, post-training nutrition will influence training adaptations and impact how well you perform in subsequent sessions due to its influence on recovery. Poor recovery can lead to excessive soreness and fatigue, influencing your capacity to perform at your best consistently.

What to eat before training

Carbohydrates are the primary fuel source for the body and the brain. A meal or snack high in carbohydrates and lower in fat and fibre will provide the right fuel for your muscles to use and will reduce the risk of gastrointestinal upset.

Aim to have a carbohydrate rich snack 30-90 minutes before training. Examples include:

  • 400ml orange juice
  • Small bowl low-fibre cereal
  • 1-2x slices toast/raisin bread with jam or honey
  • 4x corn thins + 2x tsp honey
  • Muesli bar + piece of fruit
  • 1x tub two fruits + 1x tub yoghurt
  • 1x bottle Powerade

If the session is in the afternoon, be sure to incorporate carbohydrates in your meals and snacks earlier in the day. An example could be oats or another whole grain cereal at breakfast, and bread as a sandwich at lunch.

What to eat after training

The body needs carbohydrates again to replace what has just been used as well as protein for muscle growth and repair. The sooner you consume a meal or snack consisting of both protein and carbohydrates after training, the sooner your body commences the recovery process. When you have a short turnaround between sessions like a morning and afternoon training on the same day, the sooner you start recovering after the morning, the better you will feel and perform in the subsequent session. If you don’t think you can stomach food ASAP after training, try fluid options like smoothies.

Examples of post-training carbohydrate + protein-rich meals/snacks are:

  • Smoothie with protein powder and fruit (be sure to consult a sports dietitian before consuming supplements)
  • 2x raisin toast + ricotta/cottage cheese
  • Bowl of muesli + high-protein Greek yoghurt pot
  • Toastie with tuna, eggs, cheese or ham
  • High-protein Greek yoghurt pot + fruit and mixed nuts
  • Flavoured milk
  • 2x grainy toast + small tin of baked beans + 2x cheese slices

NSWIS

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