Guide to Your Pre & Post Workout Nutrients

Guide to Your Pre & Post Workout Nutrients

Guide to Your Pre & Post Workout Nutrients


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True this scenario: You're driving a luxurious car, and you're about to fill it up with low-quality fuel. Sounds absurd, doesn't it? Well, think of your body in the same way. Expecting it to perform at its peak without the right nutrition is akin to putting subpar fuel in a high-end vehicle. A top-notch diet is the premium fuel that powers your body's engine, and it's composed of essential elements like vitamins, minerals, macronutrients, and the right calorie levels.

Now, here's the punchline: all the effort you put into your gym sessions might as well be in vain if your nutrition game isn't on point. Quality nutrition is your secret weapon for training harder, lasting longer, recovering like a champ, getting stronger, and looking as fit as a fiddle.

You've probably heard fitness gurus preach the gospel of post-workout protein-rich meals. But here's the twist: pre-workout nutrition is just as vital.

Importance of Fulfilling Your Workout Nutritional Needs

One of the most frequently asked questions in the realm of diet and fitness revolves around pre and post-workout meals. Regardless of whether you're a weekend warrior or a seasoned fitness aficionado, some universal principles apply. The truth of the matter is that subpar nutrients before, during, and after your workouts can wreak havoc on your health and performance.

The ultimate recipe for fueling up before exercise? It's a mix of ample fruits and vegetables, lean proteins, healthy fats, whole-grain carbohydrates, and, of course, hydration in the form of copious water.

Pre-Workout Nutritional Strategies

When it comes to pre-exercise sustenance, portion control is your best friend. The aim here is to equip your body with the fuel it needs to deliver a stellar performance and foster growth.

Watch Your Timing

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Did you know?

You can't work off of a poor diet. Regular exercise only guarantees results when paired with a healthy diet. One is useless without the other.

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Did you know?

You can't work off of a poor diet. Regular exercise only guarantees results when paired with a healthy diet. One is useless without the other.

Eating right before hitting the gym can lead to a tug-of-war between your digestive system and your muscles. This competition can sabotage your performance and might even induce some uncomfortable gastrointestinal discomfort while you're at it.

A solid rule of thumb is to fuel up approximately one to four hours before your workout. Experiment with different time frames to discover what suits you best. Competitive athletes, take note: this is an excellent experiment to undertake during training sessions rather than on game day.

The Carbohydrate Connection

Carbs often get a bad rap, but the more active you are, the more your body craves them. Recent studies have even shown that carbs improve exercise performance during long and high-intensity workouts.

Carbs are the preferred fuel source for your brain and muscles during exercise, provided you stick to appropriate portions and timing. Aim for around 3 to 5 grams of carbohydrates per kilogram of your body weight during light-intensity workouts. If you're a hardcore lifter who spends over an hour a day in the gym, you might need even more carbs per kilogram of body weight.

You can skip supplements

A scoop of peanut butter, low-fat chocolate milk, and poultry are natural and direct sources of nutrients that work as well as any supplement.

Post Workout Nutritional Game Plan

If you're serious about those gains, post-workout nutrition is your golden ticket. Refueling your body after strenuous exercise is paramount for muscle building and recovery.

Without the right foods, portion sizes, and impeccable timing after your workout, you risk losing gains, suffering through subpar performance, and missing out on your maximum potential. Oh, and you'll probably be extra sore, too.

Recharge With Protein and Fat

The world of fats can be a bit bewildering for fitness enthusiasts, but their significance cannot be overstated. Fats provide energy and aid in vitamin absorption. Incorporate unsaturated fats into your diet with delights like avocados, olives, canola oil, flaxseeds, and nuts.

As for proteins, they're the building blocks your body craves for muscle repair and growth. Poultry, dairy, nuts, and chickpeas are your pre-workout protein allies.

Hydration Never Takes a Backseat

Sweating it out during exercise leads to fluid loss, and replenishing those fluids is non-negotiable to avoid dehydration. As a rule of thumb, aim to consume about 8-10 ounces (approximately 295.74 ml) of fluid every 15 minutes during exercise. For every hour of exercise, you lose roughly one liter of fluid through sweat.

Liquids are a post-workout superhero – they're easily digested. The sooner you get that refreshing drink down, the sooner it can kickstart the recovery process. Now, let's be honest, water can be a bit bland. But here's the silver lining: it's not your only option for rehydration. Enjoy smoothies, juices, shakes, and herbal teas with the convenience of a clump-free FWD protein shaker bottle to stay optimally hydrated. Take your liquid nutrition to the gym, your morning jog, mid-run, or the playing field to keep your hydration game strong.

Shop Hydration Essentials

It's safe to say that a well-thought-out meal consumed 1-2 hours before and after physical activity can work wonders in meeting your workout nutrition needs. So, gear up, fuel up, and conquer those fitness goals like the powerhouse you are!

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