In honour of Feb Fit we are brining you our top tips for optimising nutrition around your exercise!
Nutrition to Support Exercise: Pre- and Post-Workout Tips
Nutrition plays a pivotal role in maximizing athletic performance, enhancing recovery, and reducing the risk of injury. Understanding what to eat before and after training can make a significant difference in your overall fitness and performance levels. This is not just important for high level athletes but anyone completing any level of exercise can benefit from these tips.

Pre-Workout Nutrition
The goal of pre-workout nutrition is to provide your body with the energy it needs for optimal performance. Here are key considerations:
1. Timing is Key
Consume a balanced meal 2-3 hours before training. If you're short on time, opt for a smaller carbohydrate rich snack 30-60 minutes prior.
2. Focus on Carbohydrates
Carbs are the primary energy source for your muscles during exercise. Examples of pre-workout meals/snacks include:
2-3 hours before: Whole grain pasta with lean protein and vegetables, grain sandwich or bagel with egg, ham and salad, or a quinoa salad with chicken.
30-60 minutes before: A banana with a teaspoon of peanut butter or an oat style muesli bar.
3. Moderate Protein Intake
While protein isn’t the main energy source, it helps repair muscles and stabilize blood sugar levels. Pair your carbs with lean protein sources such as:
Greek yogurt
Hard-boiled eggs
Protein powder
4. Limit Fat and Fiber
High-fat and high-fiber foods can slow digestion, potentially causing discomfort during exercise. Save these for meals outside your training window.
5. Stay Hydrated
Start hydrating well before your workout. Drink 500-1L of water 2-3 hours before training and another 250ml 20-30 minutes prior.

Post-Workout Nutrition
The post-workout window assist with recovery as your body needs nutrients to replenish glycogen stores, repair muscle tissue, and rehydrate.
1. Timing Matters
Aim to eat within 60 minutes after your workout to optimize recovery.
2. Prioritize Protein
Protein is essential for muscle repair and growth. Include a source of high-quality protein, such as:
Grilled skinless chicken
Fish or prawns
Lean red meat (eye fillet steak, extra lean beef mince, lean pork or lamb steak)
Plant-based options like tofu, lentils, high protein Greek yoghurt, or protein powder
3. Replenish Carbs
Carbs help restore glycogen levels, which are depleted during exercise. Pair your protein with:
Sweet potatoes
Brown rice
Whole grain bread
4. Include Healthy Fats
While fats aren’t as immediate a priority as carbs and protein, they play a role in reducing inflammation and supporting recovery. Examples include:
Avocado
Nuts and seeds
Olive oil
5. Hydration and Electrolytes
Replace lost fluids and electrolytes to support recovery. Options include:
Water with a pinch of salt
Coconut water
Hydralyte

By paying attention to your nutrition before and after training, you’ll set yourself up for optimal performance, quicker recovery, and long-term success. Fuel your body wisely, and it will reward you with peak athletic capabilities.
Get Involved in Feb Fit
Below are some links to healthy activities available around Darwin!