Fuelling Your Session

Whether you are on the water, in the gym, or doing any sport for that matter, proper nutrition plays a very important role in fuelling your body so that you can get the most out of your session! As a dietitian, I often get asked about the best foods to eat before, during, and after a session. In this blog post, I will provide some tips on how to fuel your session with proper nutrition.

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BEFORE YOUR SESSION:

The goal of pre-exercise nutrition is to provide your body with enough energy to sustain your activity. Ideally, you should consume a balanced meal 2-3 hours before your session. This will allow enough time for your food to digest and settle. It's important to ensure that this meal includes enough carbohydrates for energy.

Here are some good examples:

• Toast with nut butter and banana

• Greek yogurt with berries and granola/ oats

• Chicken and avocado sandwich

• Eggs on toast with veg

• Baked potato with beans/ chicken/ tuna

If you don't have time for a full meal, a small carbohydrate-containing snack 30 minutes to 1 hour before exercising can still provide enough energy to fuel your session.

Good snack options include:

• Banana with nut butter

• Fruit smoothie

• Toast with honey/ jam

• Handful of almonds with fruit

• Granola/ cereal bar

DURING YOUR SESSION:

For shorter sessions (less than 1 hour), water is generally sufficient to keep the body hydrated. For longer sessions lasting more than 60 minutes, it may be necessary to consume additional carbohydrates to maintain your energy levels. You want these to be quick and easy-to-digest carbohydrates.

Some good examples includes:

• Banana

• Sports drinks

• Dried fruit

• Cereal bar

• Energy gel

AFTER YOUR SESSION:

Once you are done, your body needs to replenish glycogen (energy) stores and repair your muscle tissue. Consuming a meal or snack containing carbohydrates and protein is recommended to help with recovery.

Some good options include:

• Smoothie made with fruit and yogurt

• Chicken with brown rice and veg

• Tuna sandwich

• Omelette with toast and avocado

• Oats with banana and whey protein

Fuelling your session correctly with proper nutrition is essential for maximising your performance and ensuring the best recovery. By consuming a balanced diet with a mix of carbohydrates, protein, and healthy fats, you can ensure your body has the energy it needs to sustain your session. If you have specific nutrition needs or questions, please book a free consultation with me and I can provide you with personalised recommendations.

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