Best time to eat for a workout to maximise results

Deciding when and what to eat when planning a workout can be tricky, especially because everyone is different. Some people find they workout better on an empty stomach, when others may require some fuel to get themselves going. There isn’t really a right or wrong way, however there is some general information to consider before your next workout.

If you train first thing in the morning and choose not to eat, your training on an empty tank. Just like a car, your body needs fuel to run, and after a nights sleep, your body needs refuelling to perform at its best. If you decide not to eat before training, you may find yourself feeling sluggish, weak, tired and unable to perform at your peak performance.

If you decide to eat before training, you should aim for eating a minimum of 1 hour before your session. This should be a light breakfast, some options are

-yoghurt and fruit


-whole-wheat toast


You should aim to eat food so that your body has energy, but not so much that it has the opposite effect and makes you feel bloated and uncomfortable.

Post exercise is a really important time for eating, especially if you are looking to build muscle. 45-60 minutes after exercise is the optimal time for the muscles to absorb nutrients and  replace glycogen stores. This shouldn’t be a massive meal, but it should contain some carbohydrates and protein . Some options are:

– Fruit



-Nut butters

-Lean proteins

-Protein shake

-Tuna and rice cakes

I usually train in the morning and although I always have breakfast, I can’t train on a full stomach.  So about an hour before I train I usually just have a piece of whole-wheat toast with peanut butter and a cup if tea.  Post training I always find myself incredibly hungry, so I generally eat about 30mins after exercise, usually oats and a protein shake. These are some of my favourite oats, they are super easy, just place a sachet  in a cup and ads boiling water…
















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