As fitness enthusiasts continue to debate whether it's better to eat before or after exercise, fitness coach Mark from WHIPS Gym shares critical insights on how to fuel your workout routine effectively.
Whether you are trying to maximise energy or ensure muscle growth, the timing and content of your meals can make all the difference.
"Both pre and post-workout meals are important," coach Mark emphasises.
"Eating a meal rich in carbohydrates before your workout gives you the energy to endure your routine, while consuming protein-rich food after exercise ensures maximum muscle recovery and growth."
He strongly advises against working out on an empty stomach.
"Your muscles will be using reserve energy stored in your cells, but instead of building muscle, you’ll be burning it," he warns.
This can lead to fatigue, muscle loss and less effective workouts.
While fasted exercise may seem popular in certain fitness circles, it’s not advisable for everyone.
Coach Mark explains that eating before exercise, especially meals high in carbohydrates, is crucial.
"Food is an energy source during your workout, so you'll get through it with less fatigue," he says.
Carbohydrates are known as energy-giving foods, a concept that many remember from their high school days.
They help boost endurance and sustain energy levels even during the most intense workouts.
But how long before a workout should you eat?
"The ideal time is about 1 hour 30 minutes before your workout," Coach Mark says.
This timing allows the body to digest and process the food, ensuring you don’t feel sluggish or heavy during exercise.
Equally important is what happens after you exercise.
"Post-workout meals should be rich in protein to repair the muscles broken down during your workout," Coach Mark advises.
This is the key to muscle recovery and growth. Eating after exercise is also crucial to replenish energy levels and keeps your body functioning at its best.
Timing is just as important when it comes to post-workout meals.
"You should eat no later than one hour after your workout," Coach Mark advises, explaining that this window of time is optimal for muscle repair and glycogen replenishment.
According to coach Mark, one of the biggest misconceptions about fitness is that people often focus too much on working out without properly managing their diet.
"Working out and dieting go hand in hand; don’t embrace one and neglect the other," he says, stressing the importance of balanced nutrition for anyone pursuing fitness goals.
Charity Bahati, a regular at the gym, also shared her personal workout nutrition approach.
"As a gym girl, I eat after my workout. This is to avoid throwing up while working out. I prefer eating after a workout to avoid incidents like dizziness, throwing up, or easily getting tired."
For Coach Mark, a combination of strategic pre-workout and post-workout meals is the key to unlocking both endurance and muscle growth. His recommendation?
"Listen to your body and fuel it properly before and after your workout for the best results."
With the right balance of nutrients and timing, you can ensure that your body is prepared for any workout, and recovers just as efficiently, leading to long-term fitness success.