Have you ever finished a workout and wondered, "Did I eat the right thing to really make this session count?" Or maybe you felt sluggish during training and suspected your pre-workout meal was off.

If we want to make the most of our fitness efforts, what we eat before and after exercise plays a huge role.

The good news is that with just a few smart adjustments, we can fuel our body better and see greater results. Let's explore together how we can optimize our fitness nutrition!

Why Nutrition Timing Matters

Many of us focus on what exercises we do, but when and what we eat can either boost or hold back our performance and recovery.

Dr. Anna Lewis, a certified sports nutritionist, explains, "Pre- and post-workout nutrition can improve energy levels, enhance endurance, support muscle repair, and reduce soreness."

By paying attention to these meals, we help our body perform at its best and recover more efficiently.

Pre-Workout: Fuel to Perform

Before we train, we want to give our body the energy it needs to power through the workout. The main goal here is to consume a meal or snack that is:

• Rich in carbohydrates: Provides quick, usable energy.

• Moderate in protein: Supports muscle maintenance during exercise.

• Low in fiber and oils: Helps avoid digestive discomfort while working out.

Ideal timing: 1-3 hours before exercise, depending on the size of the meal.

Examples of pre-workout meals:

• Oatmeal with banana and a scoop of yogurt

• Whole grain toast with nut butter

• A smoothie made with fruit and protein powder

If we're eating less than 1 hour before a workout, stick to something light and easy to digest, like a banana or a small energy bar.

During the Workout: When Necessary

For most workouts under 60 minutes, water is sufficient to stay hydrated.

If we're doing longer or high-intensity endurance training (over an hour), Dr. Mark Chen, an exercise physiologist, recommends, "Consuming small amounts of carbohydrates during the session can help maintain performance." This could be in the form of a sports drink or energy chews.

But for the average workout, sipping water regularly is enough.

Post-Workout: Recover and Rebuild

After exercise, our muscles are primed to absorb nutrients and begin the repair process. The goal of the post-workout meal is to:

• Replenish glycogen stores with carbohydrates

• Support muscle repair with protein

• Rehydrate with fluids

Timing: Ideally within 30-60 minutes after training.

Examples of post-workout meals:

• Grilled chicken or tofu with quinoa and vegetables

• Rice with lean meat and mixed veggies

• Smoothie with protein, berries, and almond milk

• Greek yogurt with berries and a drizzle of honey

Dr. Rachel Morgan, a registered dietitian, notes, "Including 15-25 grams of high-quality protein after a workout can significantly enhance muscle recovery and growth."

Hydration Is Key

Don't forget about fluids! Staying hydrated before, during, and after workouts helps maintain performance and supports recovery.

A simple guideline:

• Before exercise: Drink about 500 ml of water 1-2 hours before training.

• During exercise: Sip water every 15-20 minutes, especially if sweating heavily.

• After exercise: Continue to drink water to replace any fluids lost through sweat.

Dr. Laura Kim, a sports scientist, says, "Even mild dehydration can impair performance and delay recovery, so hydration should always be a priority."

Common Mistakes to Avoid

To get the most from our nutrition, let's avoid these common pitfalls:

• Skipping meals: Exercising on an empty stomach can leave us feeling weak.

• Eating too close to a workout: Can cause discomfort or sluggishness.

• Neglecting post-workout nutrition: Missing this window can slow recovery.

• Forgetting to hydrate: Impacts both performance and results.

Listen to Your Body

Every body is unique. Some of us may feel better with a larger pre-workout meal, while others prefer a small snack. It's important to experiment and find what works best for us.

Dr. Emily Chen advises, "Pay attention to how your body responds to different meals and timings. The goal is to feel energized during training and support recovery afterward."

Let's Eat to Move!

So Lykkers, are you ready to fuel your fitness more effectively? The right pre- and post-workout nutrition can make a big difference—not only in how we perform, but also in how we feel and how quickly we see progress.

We encourage you to try adjusting your meals this week and observe the changes in your energy, endurance, and recovery. And if you discover a favorite workout meal or snack, share it with us! Let's inspire and support each other on this fitness journey—one bite and one rep at a time.