Eat to Move – The Best Foods to Fuel and Recover from Exercise
What you eat before and after a workout makes a huge difference in how you perform and recover. The right nutrition can power your workouts, enhance endurance, and help your muscles repair faster. In this post, we’ll explore how to eat smarter around your workouts with simple, science-backed tips.
Before Exercise: Power Foods for Energy
To get the most out of your workout, it’s best to eat a balanced meal or snack one to three hours beforehand. Focus on foods that are rich in carbohydrates, with moderate amounts of protein and fat, to give your body the energy it needs without weighing you down.
Fruits like watermelon and bananas can be especially effective. Watermelon provides quick hydration and energy due to its high water content and natural sugars. It also contains citrulline, an amino acid shown to help with muscle soreness. Bananas, often called nature’s energy bar, offer easily digestible carbs and potassium to help prevent cramps.
Wholegrain toast topped with peanut butter is another smart choice, combining complex carbs with healthy fats for long-lasting energy. A bowl of oats also offers slow-releasing carbohydrates that are perfect for fuelling extended workouts. Whatever your choice, pairing your meal with water or milk helps ensure you're hydrated and ready to go. Milk, in particular, provides a natural blend of protein and sugars that can enhance energy and muscle readiness.
After Exercise: Recover Right
Once your workout is done, your body needs nourishment to replenish glycogen stores, repair muscle tissue, and rehydrate. This is the time to combine carbohydrates and protein, along with fluids and electrolytes, to speed up recovery.
Pineapple is a standout recovery fruit. Its natural sugars help restore energy, while an enzyme called bromelain may reduce inflammation. Chocolate milk has long been a post-workout favourite because it delivers an ideal 4:1 ratio of carbs to protein, and it also replaces important electrolytes like sodium and potassium lost through sweat.
Greek yoghurt with fruit is another excellent option. It provides high-quality protein to aid muscle repair, while the fruit restores energy. Sweet potatoes, rich in carbohydrates and potassium, make a perfect recovery side dish. For a refreshing hydration boost, watermelon juice not only quenches thirst but also supports muscle recovery.
The Timing Matters
When it comes to workout nutrition, timing is everything. Eating one to three hours before exercise gives your body enough time to digest and absorb nutrients for energy. After your session, try to refuel within 30 minutes to two hours to maximise the benefits of recovery.