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The role of nutrition in fitness: how to fuel your workouts

Proper nutrition is crucial for maintaining overall health and fitness. Eating the right foods before and after a workout can help to fuel the body, promote recovery, and enhance performance.


When it comes to pre-workout nutrition, It's important to eat foods that will provide a steady source of energy. This means choosing foods that are high in carbohydrates and low in fat. Good options include whole-grain breads and cereals, fruits, and yogurt. It's also important to stay hydrated before and during a workout, so make sure to drink plenty of water.


If you are more tired than usual, you maybe be tempted by a "Pre-Workout" drink. These are often sold by fitness supplement companies and sometime have a purposed. However, most are filled with ingredients that you do not need or even heard of!


In Pre-Workout drinks, there are 2 main ingredients that gives you the energy boost. The first is Caffeine. Most are filled to the brim with Caffeine with over 200mg! To put in perspective, a strong Espresso has about 80mg of Caffeine. Some Pre-Workouts have more than 400mg, these should be avoided at all costs!

The second ingredient is Beta Alanine. When taken properly and regularly, Beta Alanine improves performance. Especially in power output. However, in Pre-Workout, it is predominately used for it's side effect - the tingling sensation. The "pins and needles" feeling we get has no actually difference of our performance during training but the feeling will often raise someones alertness and therefore they may feel more energetic. (Please be aware though, the side effect of Beta Alanine is different for everyone. So please do not take more in an attempt to feel the tingling sensation, as this will have adverse effects).


If you feel the need for a "Pre-Workout", I would always advise a simple coffee is best! If you feel like you need Pre-Workout more often. Then look at recovery and sleep first, as that will actually solve the problem!


After a workout, the body needs to replenish its energy stores and repair damaged muscle tissue. This means eating foods that are high in protein and carbohydrates. Good options include lean meats, fish, dairy products, and whole grains. Additionally, it's important to stay hydrated by drinking plenty of water.

Some people can do this quickly by using a protein shake that is filled with the right amount of macronutrients for them.


Overall, proper nutrition is crucial for fitness, and eating the right foods before and after a workout can help to fuel the body, promote recovery, and enhance performance. It is important to fuel the body with nutrient-dense foods, stay hydrated, and also to be mindful of the calorie intake.

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