What you eat around training changes how it feels. Turn up hungry and the last ten minutes drag. Eat a big greasy meal right before and you’ll spend the class thinking about it. Here’s a simple way to approach food before and after a workout, with ideas that suit a normal Christchurch week.
Foods worth keeping in the kitchen
You don’t need a special diet to train well. A handful of ordinary foods covers most of what your body asks for around a workout.
Kumara and sweet potato
A great choice before training. They’re slow burning carbohydrates, so the energy lasts through longer sessions, and they bring vitamins A and C along for the ride. Bake one the night before and you’ve got lunch sorted.
Greek yoghurt
Easy, cheap and full of protein, which makes it handy after a session when your muscles are repairing. It also contains live cultures that many people find sit well with their gut. Add fruit or oats and it becomes a proper snack.
Salmon
Salmon gives you protein for rebuilding muscle plus omega-3 fats. Have it with potatoes and salad after training, or on a rest day to keep your protein steady.
Bananas
The classic gym bag snack. Their natural sugars give you quick energy, and they’re a good source of potassium, a mineral your muscles and nerves use every time you move. Easy to eat on the way to a class.
Oats
Porridge or overnight oats release energy steadily, and the fibre keeps you full. A good choice before a longer session, especially if you add a banana.
Chicken breast
Lean protein that’s low in fat. It’s a reliable choice after training when you want to repair and build muscle without a heavy meal, and it works in everything from salads to rice bowls.
Two to three hours before
A proper meal works best if you’ve got the time. Aim for carbohydrates for energy, a moderate amount of protein, and not too much fat or fibre, which sit heavily in some stomachs. Porridge with banana, eggs on toast, or chicken with rice and vegetables are all reasonable. A baked kumara with a bit of yoghurt is another good one.
Thirty to sixty minutes before
If it’s closer to training, keep it small and easy to digest. A banana, a slice of toast with honey, or a small pot of yoghurt with fruit does the job. Early starters at the 5:30 am sessions often prefer a banana and a glass of water, since a full meal at that hour isn’t realistic for most of us. Everyone’s gut is different, so try things on a regular session rather than on a day you want a personal best.
Food that tends to cause trouble
Deep fried food, rich creamy sauces and very large portions can leave you sluggish or queasy, especially before hard work like HIIT or Pump Fix. Sugary snacks can give you a quick spike in energy followed by a crash. Lots of raw veg or high fibre cereal right before a run or spin class can also cause grief. None of these are forbidden. They just sit better after training than before it.
Within a couple of hours after
Afterwards your body wants protein to help repair muscle and carbohydrates to refill the tank. You don’t need to rush to a shaker bottle in the car park, but a decent meal or snack within a couple of hours is a good habit. Eggs and toast, Greek yoghurt with oats and berries, salmon with potatoes and salad, or a chicken and rice bowl all work. A smoothie with milk or yoghurt, fruit and oats is handy if you’re short on time.
How much protein?
A common starting point for adults is around 0.8 to 1 gram of protein per kilogram of body weight each day. People who train hard or lift regularly often need more than that, and goals like building muscle or losing fat change the number again. The right amount depends on your size, your training, your age and your health, so it’s worth talking to a registered dietitian if you want a figure for your own situation. We’re trainers, not dietitians, and we’d rather point you to the right person than guess.
Don’t forget water
Start the session already hydrated and sip during it. If you sweat a lot, or you’re training on a hot Canterbury day, a little extra after helps. Pale yellow urine is a rough guide that you’re doing fine.
Supplements are optional
Food comes first. If you find it hard to hit your protein on a busy day, a whey protein or protein water can fill the gap, and we stock Scorpion products at the gym along with Switch Nutrition. You can see what’s available on our products page. Check with a health professional first if you have a medical condition, are pregnant, or take medication.
Pick a gym that supports the whole picture
Eating well is only one half of it. A good gym makes the training part easier to stick to. Look for well equipped facilities with free weights, strength equipment, rowers and cardio machines, plus group fitness classes such as yoga or fun cardio to keep things interesting. Friendly staff and qualified personal trainers make a big difference, especially if you want one on one coaching. When you compare memberships, think about parking, opening hours and what’s included, and read our guide to choosing a gym membership in Christchurch. If you’re setting targets as well, see how to set fitness goals you’ll stick to.
Frequently Asked Questions
What should I eat before a workout?
Carbohydrates for energy and some protein to support your muscles. Good options include kumara or sweet potato, bananas, oats, Greek yoghurt and chicken. Leave a couple of hours after a full meal, or have something small and easy to digest closer to your session.
What should I eat after a workout?
Carbohydrates to refill your energy stores and protein to repair muscle. Greek yoghurt, salmon, chicken, bananas and kumara all do the job, as do eggs on toast or a smoothie.
How much protein do I need for muscle repair?
For most adults, about 0.8 to 1 gram per kilogram of body weight per day is a common baseline. Hard training may call for more, and goals such as muscle gain or fat loss can change the amount. A registered dietitian can give you a number that suits you.
Are there foods I should avoid before a workout?
Heavy, greasy meals can cause stomach trouble and leave you feeling sluggish, and sugary foods can give you a spike followed by a crash. Stick to complex carbohydrates and lean protein, and save the treats for after.
If you’d like help fitting training and eating around a busy week, our personal trainers are happy to chat, and you can try us out with a free 7 day trial or a free pass.
