Exercise is fantastic but in order to reap the benefits of all your hard work, you need to supplement your body to fuel yourself before and after you exercise. Navigating what exactly to choose when you are working out can be tricky for some, so we have broken it down into the most important foods you need to make the most out of your workouts.

Before Your Workout

Carbohydrates
Carbs are essential to fuel any workout, as when you consume them, they are broken down into molecules called Glucose which is stored in the muscles. When you work out, your body uses this glycogen which is how you get energy. Consuming carbohydrates 30-60mins before your workout is recommended as they will be utilised best within this time.

Examples of ideal carbohydrates: whole-grain cereals (with low-fat or skim milk), whole-wheat toast, whole grain pasta, brown rice, fruits and vegetables.

Protein
Protein is also important to fuel yourself with before your workout as when you eat protein it is broken down into amino acids which are the building blocks of your muscles. Having protein and carbs together before your workout will help prevent muscle damage and aid in the muscle recovery process after your workout.

Examples of ideal proteins: lentils, beans, poultry, fish, eggs, nuts and soy.

Water
You need to stay hydrated before, during and after your workout so your body can perform optimally while you work out. Especially, during workouts where you're sweating a lot. A good way to make sure you're drinking enough is to fill up your water bottle before the gym and aim to drink as much of it as possible before you leave.

After Your Workout
After your workout you need to remember the 3 R's - Rehydrate, Replenish & Repair which means you need to do just as you have before your workout: Rehydrate with water, replenish with carbs, and repair with protein.

Following these simple guidelines will ensure your body can work the way it needs to and you can get stronger as a result!