Give Your Workout the Energy it Deserves
Physical activity makes you feel better and healthier. Give your body the fuel it needs to make the most out of your workout.
Being physically active on a regular basis helps maximize your daily energy levels, in addition to helping control your weight, cholesterol and blood sugar levels. By eating a good pre- and post-workout diet, you’ll be able to give 100% every time you exercise!
Fuelling your workout
Whenever a meal or snack is consumed within two hours before an activity, choose foods that are high in carbohydrates, and low in protein and fat in order to prevent digestive discomfort. Proper hydration is also important for achieving your peak performance. If the activity lasts less than one hour, water alone is usually sufficient to replace lost fluids. Beyond that amount of time, choose a drink such as dilute fruit juice that contains carbohydrates or one that combines carbohydrates with electrolytes such as a sport drink.
| Amount of time before exercise/activity | Recommended diet | Sample foods |
|---|---|---|
| Less than 1 hour | Small, easily digestible carbohydrate-rich snack |
|
| 1 to 2 hours | Carbohydrate-rich snack with a small amount of protein. Low in fat and fibre. |
|
| 2 to 3 hours | Carbohydrate-rich foods combined with a source of protein. Low in fat and fibre. |
|
| 3 to 4 hours | Normal well-balanced carbohydrate-rich meal with a moderate amount of protein and fat. |
|
Maximizing recovery after training
Following physical activity, lost fluids should be replaced for optimal recovery: water, milk, juice, sports drink…the choice is yours! Ideally, within 30 minutes of your workout, aim to refuel with a well-balanced snack for a better recovery. Choose a combination of foods that include a source of carbohydrates paired with a small amount of protein (e.g. chocolate milk, fruit and yogurt, crackers and cheese, dried fruits and nuts).
Do you work out early in the morning?
If time permits, having a balanced breakfast before training will get you off to a great start. But even if you have less than one hour before your activity, make sure to have a light snack of easily digestible foods containing a source of carbohydrates (e.g. fruit yogurt, cottage cheese and raisins). Even though you may not be hungry when you first wake up or might find it difficult to eat before exercising in the morning, you should try to avoid working out on an empty stomach. Try fluids such as a smoothie, fruit juice or something light like fruit compote, all of which are quick to digest. After your training, complete your breakfast with other nutritious foods (e.g. homemade muffin, toast and peanut butter).
