Good nutrition is vital to support your training. Without giving your body everything it needs, it can't perform, recover or progress. It will help to:
A pre-gym snack should give you quick energy to fuel your workout. Focus on carbohydrates, your body's main energy source. Avoid protein, as it slows digestion & doesn't provide the fast energy you need.
Aim for a light, easy-to-digest snack 30 to 60 minutes before training, such as a banana, Squares bar, dried fruit, or a crumpet with jam.
After your workout, focus on replenishing energy and supporting muscle repair with both carbohydrates & protein in roughly a 3:1 ratio.
If you can, eat a balanced meal within an hour. Otherwise, grab a snack like a protein shake and banana, peanut butter on wholegrain toast, Greek yoghurt with granola, or cheese & crackers.
Remember, carbs are just as important as protein for recovery. If you prefer to drink your snack, try chocolate milk or add a banana to your protein shake.
Protein forms the building blocks of our body. It's used for the growth & repair that supports our muscles and training. However it's not the only important thing in our diet.
For runners, carbohydrate is just as important & is the major source of energy to fuel our training. You don't have to track & hit a protein goal. By ensuring you have a source of protein in all meals & snacks, you will be giving your body what it needs.
Pre-gym snack
Post-gym breakfast
Lunch
Afternoon snack
Dinner
Post-dinnerNothing here replaces seeing a clinician. If you are in pain, in doubt, or something has changed suddenly, book in and speak to Tash.