Embarking on a fitness journey requires more than just breaking a sweat. Your body is a high-performance machine, and you need the right fuel to keep it running smoothly. I’m Kate, owner of personal training business Boss Squad Training, and a qualified sports nutritionist. I’m here to guide you through pre- and post-workout nutrition, unlocking the secrets to optimising your performance and achieving your fitness goals.

Nutrition isn’t a one-size-fits-all approach. It’s a tailored strategy that considers your body’s unique needs. As a sports nutritionist, I aim to empower you with the knowledge to make informed choices and highlight the crucial role nutrition plays in your fitness journey. My number one tip for success is to nail your Pre-Workout Nutrition. Think of your body as a car—you wouldn’t expect it to run smoothly without fuel. Similarly, your workout requires adequate fuel. Consuming a balanced meal or snack before exercising ensures your body has the energy to perform at its best.

What to Eat Before a Workout:

Complex Carbohydrates: Opt for whole grains, fruits, or vegetables. These provide a steady release of energy.

Protein: Include lean sources like chicken, beans, or Greek yoghurt to support muscle repair and growth.

Hydration: Start your workout hydrated. Water is your best friend.

The Timing Matters:

Ideally, aim to eat 2-3 hours before your workout to allow for proper digestion. If time is tight, a smaller snack 30 minutes before can still make a significant difference.

Your body doesn’t stop working when your workout ends. Post-exercise nutrition is crucial for recovery, replenishing glycogen stores, and repairing muscle tissue.

What to Eat After a Workout:

Protein: Critical for muscle repair. Include sources like eggs, fish, or a protein shake.

Carbohydrates: Replenish glycogen stores with fruits, sweet potatoes, or quinoa.

Hydration: Don’t forget to rehydrate. Add a pinch of salt to your water to replenish electrolytes.

The Golden Hour:

There’s a window of about 30 minutes to an hour after your workout when your body is primed for nutrient absorption. Capitalize on this time to kickstart the recovery process.

Why Choose a Sports Nutritionist?

Navigating the world of nutrition can be overwhelming. As a sports nutritionist, I offer personalised guidance tailored to your fitness goals. Whether you’re an athlete or someone starting their fitness journey, having a professional in your corner ensures you get the most out of your efforts. 

While pre-and post-workout nutrition is crucial, it’s part of a more extensive, holistic approach. Proper hydration, overall dietary habits, and lifestyle choices are significant in your fitness journey.

In the world of fitness, nutrition is your secret weapon. As a sports nutritionist, my mission is to simplify the complex, providing you with the tools to fuel your body effectively. Remember, it’s not just about the destination; it’s about enjoying the journey. Together, let’s make your fitness goals a reality. Follow me @bosssquadtraining for a treasure trove of free recipes, nutrition tips, and a community of like-minded individuals committed to their fitness journey.