Fuel Your Body Right

Pre-workout meals should combine carbohydrates for energy and moderate protein. Eat 2-3 hours before intense exercise: try oatmeal with banana and almond butter, or pasta with chicken. For short-notice workouts (30-60 minutes away), opt for easily digestible carbs like a piece of fruit or energy bar. Hydration is equally important—drink water throughout the day and 400-600ml approximately 2-3 hours before exercise.

During exercise lasting longer than 60-90 minutes, aim for 500-1000ml of fluid per hour, depending on sweat rate, environment, and individual tolerance. Include carbohydrates (6-8% solution) and electrolytes (sodium) to enhance absorption and performance. Practise your hydration strategy during training, not on race day. Individual sweat rates vary—some athletes need more, others less. Monitor urine colour and body weight changes to gauge adequacy.

Consume carbohydrates and protein within 1-2 hours post-exercise to support muscle repair and glycogen replenishment. A good ratio is 3:1 or 4:1 carbs to protein. Examples: chocolate milk, turkey sandwich with fruit, Greek yogurt with granola. The "anabolic window" is often exaggerated—overall daily nutrition matters more than exact timing. However, eating soon after training does optimise adaptation.

Start with batch cooking on weekends: prepare grains, lean proteins, and vegetables in bulk. Use simple combinations for quick assembly throughout the week. Keep shelf-stable options on hand: canned beans, tinned fish, dried fruit, nuts, whole grain bread. Meal prep containers save time and ensure you always have nutritious options available. Build flexible templates rather than rigid meal plans, allowing substitutions based on what's available.