Tired of dragging yourself through sessions, feeling flat and unmotivated by the second set? Before you reach for another pre-workout powder, look at your plate. Your body needs the right fuel to perform, just as a car needs the right petrol, and the foods that give you energy for workouts are mostly ordinary, inexpensive and already in your kitchen. Here is what to eat before, during and after training, and when, from the team at Hammer’s Gym in Nunawading.
Before your workout: sustained energy
Complex carbohydrates
Carbohydrates are your muscles’ preferred fuel. Skip the sugary pastries, which spike and crash, and choose whole grains such as oats, brown rice and quinoa, sweet potato, wholegrain bread and fruit for a steady release of energy across the whole session. Eat a proper meal one to three hours before training, or a smaller carbohydrate snack 30 to 60 minutes out.
A moderate serve of protein
Eggs, Greek yoghurt, chicken or a scoop of whey alongside your carbohydrates keeps you satisfied, steadies blood sugar and starts delivering the amino acids your muscles will need afterwards.
A little healthy fat
Avocado, nuts and seeds slow digestion and provide long-lasting energy. Keep the portion small close to training so you do not feel heavy; save the larger serves for meals further from your session.
Good pre-workout options: oats with banana and yoghurt; wholegrain toast with eggs; rice, chicken and vegetables; or, if time is short, a banana with a spoon of peanut butter.
During your workout: quick top-ups
For most sessions under an hour, water is all you need. For long or very intense training, Muay Thai sparring rounds or a double session, a quick source of carbohydrate helps: a banana, some dried fruit, berries or a sports drink provide fast energy and electrolytes. Sip water throughout regardless; even mild dehydration saps energy quickly, especially in a Melbourne summer. See our tips on training in hot weather.
After your workout: recover and refuel
Protein to repair
Salmon, chicken, eggs, lentils, tofu or a protein shake supply the raw material for muscle repair. Aim for 25 to 40 grams within a couple of hours of training, as part of a daily total of 1.6 to 2 grams per kilogram of body weight. Our protein guide lists the best sources.
Carbohydrates to replenish
Yes, carbs after training too. They refill the glycogen your muscles just spent, so you have energy for tomorrow. Rice, potatoes, quinoa and fruit are ideal.
Electrolytes to prevent cramps
Bananas, coconut water, leafy greens, dairy and a pinch of salt on your meal replace the potassium, magnesium and sodium lost in sweat, helping to prevent cramps and fatigue.
For full post-training meal ideas see foods for muscle recovery.
Why you feel flat: the usual suspects
- Training fasted when your last meal was 12 hours ago. Fine for an easy walk, poor for heavy lifting.
- Under-eating overall. A big calorie deficit will always show up as low energy in the gym.
- Too little carbohydrate because of a low-carb diet; your muscles run on glycogen.
- Dehydration. Drink 500 ml in the hour before training.
- Poor sleep, which no food can fully fix. See our recovery hacks.
A sample training day
Breakfast: oats, Greek yoghurt and berries. Lunch (two hours pre-training): chicken, rice and salad. Snack (45 minutes out): banana. Training. Dinner: salmon, sweet potato and greens. Evening: Greek yoghurt or a small handful of nuts.
Find what works for you
Every body is different, so experiment. Adjust portions to the length and intensity of your session, note how you feel, and keep what works. For a complete framework, read how to eat for training and wellbeing, and if you would like guidance that fits your goals, our personal trainers at Hammer’s Gym can help. Reception also stocks high-protein meals and snacks for the days cooking is not an option. New to Hammer’s? Claim a free one-day trial in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.