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Fuel Your Workouts for Maximum Performance

Today we look at how to Fuel Your Workouts for Maximum Performance and what you can do to ensure you’re getting the best results not just in the gym but in your day to day life!

If you want to get the most out of your workouts, it’s important to fuel your body with the right nutrients at the right time. Proper nutrition before and after exercise can help improve performance, reduce fatigue, and support muscle growth and recovery. Here are my tips on how to fuel your workouts for maximum performance through pre and post-workout nutrition and what supplements are best to use.

Pre-Workout Nutrition

Before you hit the gym or start your workout, it’s important to fuel your body with the right nutrients to maximise your performance, depending on the time you train will also impact what kind of meal you have before hand. Eating a balanced meal of carbohydrates, protein, and healthy fats can provide the necessary energy and nutrients for your workout.

But remember training on a full stomach can be challenging and you’ll need to give your body at least 2 – 3 hours before exercise to allow for proper digestion and prevent discomfort while training. If you are training early in the morning or perhaps in your lunch break, a carbohydrate-rich snack can provide a quick energy boost. Choose a snack that’s easy to digest, such as a banana or a handful of berries.

Foods to avoid are high-fat or high-fiber foods as these types of foods can slow down digestion and cause discomfort during exercise.

I like to start my training session with a good pre-workout and use my own supply Crayz Potent although this one can be quite strong for people, I will be releasing another pre-workout in the near future.

Don’t forget to stay hydrated, drinking water before exercise can help prevent dehydration and improve performance. Aim to drink 16-20 ounces of water 2-3 hours before exercise and another 8-10 ounces 10-20 minutes before exercise.

Post-Workout Nutrition

After your workout, your body needs nutrients to help repair and rebuild muscles, and replenish energy stores with protein being essential for muscle protein synthesis which is needed for muscle recovery and growth. Aim to consume 20-30 grams of protein within 30 minutes after exercise and I find the best way to do this is through the use of protein powders. I stock Premium Aussie Protein which is a a high in protein powder derived from plants. A full Amino Acids Profile without the bloating and discomfort caused by lactose.

High-glycemic carbohydrates, such as fruit or white rice, can help replenish glycogen stores in the muscles which is important as during strenuous exercise you will deplete your glucose levels and getting them back up will help aid recovery and give you more energy.

Meal Timing

Meal timing can be just as important as the food you eat and just as important as the exercises you’re doing. Eating the right foods at the right time can help you achieve your fitness goals more efficiently and lead to better outcomes in your physical development.

Like most people I skip breakfast a lot of the time except for when I am cutting as this is the most important meal of the day as it kick starts your metabolism and there are a range of studies that have evidenced that breakfast reduces the risk of health issues. Eating a healthy breakfast within an hour of waking up can help jump-start your metabolism and prevent overeating later in the day.

Eat frequent, smaller meals and consuming small meals or snacks every 3-4 hours can help regulate blood sugar and prevent overeating at larger meals. This is something I experience a lot when I am cutting, breaking my meals up across the day shrinks my stomach capacity and helps me regulate the food I am eating.

Staying hydrated and drinking water throughout the day is also important and can help you feel full and prevent overeating. One of the early pieces of advice I received that I dismissed was “don’t mistake thirst for hunger”. You’d be surprised at how sometimes our bodies confuse being thirsty with being hungry and instead of drinking water we eat and often still feel hungry. That’s because what our body really wanted was water.

I hope you enjoyed my article and to stay up to date with more helpful news and information don’t forget to subscribe.

As a caring and hands on dad, Simon devotes himself to his family, career and health.

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