Training is a really important part of looking after your health. But it’s only 1/24 of your life! You work hard for that hour, whether your goal is losing weight, building muscle, improving your body composition or simply your overall health. That hour matters a lot, because it helps you reach your goal. The other 23 hours, though, matter even more.
If you don’t fuel your body, you won’t recover as well as you could. Besides nutrition, there are a few other factors, such as sleep, stress levels and bodywork (stretching, physiotherapy, massage and so on). Nutrition is an important one – and it’s something you can control.
Choosing the right pre- and post-workout meals can help you recover, and better recovery helps you reach your goals faster. The better you recover after training, the better your next WOD will be. With the right nutrition, you’ll make that hour in the box far more productive.
Start with what you eat before and after training
Your portion sizes also play a big part. Everyone is different: different body types, different metabolisms, different daily activity, different stressors. If you’d like us to help you find solutions tailored to you, sign up for a consultation and consider our 1:1 Coaching programme. What works for one person may not work for others. For example, ectomorphs have a very high carb tolerance, while endomorphs are quite the opposite. If you’re an endomorph and follow advice meant for an ectomorph, you’ll end up eating macronutrient ratios that won’t get you to your goal. Below, I’ll outline a few general rules to follow when putting together your pre- and post-workout meals.
If you don’t count your macros, just make sure you eat a well-balanced diet full of fruit and vegetables, lean protein, carbs and fats. See how much better you feel.
Pre-workout meal
A meal eaten 1–3 hours before training provides physical and mental energy from all the macro- and micronutrients you’ve taken in. If you train very early in the morning (the 5:45 class), you may not have time for a pre-workout meal. Make sure your meal the evening before was nutritious and well balanced.
Protein. Eat plenty of lean protein before training. You’re literally tearing your muscles during exercise and strength training. Protein provides essential amino acids while promoting protein synthesis.
Carbohydrates. Go for slow-digesting carbs. Exercise lowers your glycogen and glucose levels, so you need carbs to top them up!
Fat. Keep the fat content of your pre-workout meal low. Fat slows digestion. You don’t want to feel uncomfortable in the middle of a tough WOD!
Post-workout meal
Try to eat something within an hour of training. This meal is crucial for recovery!
- Protein will maintain and build muscle.
- Carbs will restore your glycogen stores and help you bounce back.
- Fat slows digestion, so add only a small amount to your post-workout meal.
What to eat – a list of foods
Low-fat protein sources
- Chicken breast (skinless)
- Lean minced beef
- Lean steak
- Turkey
- Egg whites
- White fish
- Whey protein
- Casein protein (best before bed)
Carbs – slow-digesting
- Sweet potato
- Porridge
- Brown rice
- Wholewheat pasta
- Wholegrain bread / cereals
- Vegetables
- Quinoa (also a great source of protein)
Carbs – fast-digesting
- White potato
- White rice
- Fruit
- Carb supplements – Vitargo or Gatorade
- Rice cakes
- Pancakes
- Waffles
Fats
- Olive oil
- Avocado
- Butter
- Coconut oil
- Peanut butter
- Nuts
- Hard cheese
In short, avoid high-fat foods around your training.
Sample pre- and post-workout meals
- 1 slice of wholegrain toast + 1 medium apple or another portion of fruit + 1–2 eggs
- 1 scoop of WPC protein + 1 banana + 200 ml cow’s or plant-based milk
- Yoghurt + 1/2 cup of fruit + 1–2 eggs
- Vegetable omelette + 1–2 slices of wholegrain toast or 1/4–1/2 cup of porridge
- 1/2 block of cottage cheese + 1/2 cup of fresh fruit
- Tuna sandwich on wholegrain bread + 1 piece of fresh fruit
