Eating for the gym

Consuming the right foods before a workout can contribute to better gym performance and long-term progress. It fuels your muscles with the energy they need to resist the weights you are lifting or keep you running for an extended period and provides essential protein for muscle repair.

Here are some general guidelines for choosing foods to support your gym performance.

Carbohydrates

Carbohydrates are the body's primary source of energy, especially during high-intensity exercise. Examples of great carbohydrates to fuel your workouts include whole grains, fruits and legumes.

If you’re eating a snack within the hour before your workout, choose something that has fast-acting carbs. Things like fruit, dried fruit, or granola are great options, as the sugars in these foods will be available to your muscles in time for your workouts.

Proteins

Protein is essential for muscle repair and growth, which is important for recovery after a workout. Lean meats like poultry and fish, eggs, dairy products, legumes, and plant-based protein sources like tofu or tempeh are great sources of protein.

Fats

Healthy fats, such as omega-3 fatty acids, provide a sustained source of energy and support heart health and cognitive function. Include avocado, nuts, seeds, olive oil and fatty fish like salmon or sardines into your meals to increase your unsaturated fatty acid intake.