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| Nutrition | Your guide to pre- and post-exercise meals
Your guide to pre- and post-exercise meals
Achieving exercise goals isn’t just about training hard; it’s also about fuelling your body with the right foods and at the right times. Whether you are aiming to support an active lifestyle or an athlete training for an event, here are five ways to fuel your body to perform at its best:
BALANCE YOUR MEALS – to ensure you are getting enough fuel and nutrients throughout the day, aim to fill:
- One quarter of your plate with complex carbohydrates like brown rice, wholemeal bread, or starchy vegetables such as kūmara and potato
- One quarter of your plate with quality protein like lean beef or lamb, chicken, fish or tofu
- One half of your plate with colourful fruits and vegetables
FUEL UP PRE-EXERCISE – carbohydrates are our body’s preferred source of energy especially for high intensity exercise. Aim to have a balanced meal 2-4 hours before exercise and then top up (about 30-60 minutes beforehand) with a carbohydrate-rich snack like toast with honey, a banana, or a handful of dried fruit to give your energy levels a boost.
KEEP HYDRATED – even the slightest level of dehydration can affect energy levels and recovery. Keep a water bottle with you and drink plenty of water throughout the day, especially before, during, and after exercise.
KICKSTART YOUR RECOVERY – after exercise, replenish your fuel stores and support recovery with a balanced meal (or snack) containing carbohydrates and protein. A high protein meal within two hours of finishing your workout can enhance muscle growth and repair. Lean meats like beef and lamb are high in protein and contain other important nutrients which support energy and recovery like iron, zinc and vitamin B12.
PLAN AHEAD – to help align your nutrition with your goals, plan and prepare your meals according to your training schedule and commitments. Not only will this save time, but it will also help to ensure you are prepped and primed for the next session.
Check out some of our easy, nutritious meals for inspiration.
Posted by Beef + Lamb New Zealand
