NUTRITION plays an important role in achieving fitness goals, whether you want to build muscle, lose weight, increase strength, or improve endurance.

“Eating the right foods before and after exercise helps provide energy, improve performance, support muscle growth and promote recovery,” said dietician Claudhia Ashley. “Pre-workout meals prepare the body for physical activity by providing energy, while post-workout meals help replenish energy stores and repair muscles.”

Ashley said choosing balanced meals that contain carbohydrates, protein, healthy fats, vitamins and minerals can help you get the best results from your workouts.

5 OF THE BEST PRE-WORKOUT MEALS

Pre-workout meals are foods eaten before exercising to provide energy and help the body perform at its best. “Ideally, eat a full meal about two to three hours before exercising or a light snack 30 to60 minutes before your workout,” Ashley said.

1) Oatmeal with banana

• Oatmeal provides carbohydrates for energy.

• Bananas provide natural sugars and potassium.

2) Boiled eggs and whole-wheat bread

• Eggs provide protein to support muscle health.

• Whole-wheat bread supplies carbohydrates for energy.

This combination helps keep you satisfied before exercising.

3) Rice and chicken

• Rice provides carbohydrates to fuel your workout.

• Chicken supplies lean protein.

This is a good option for people who prefer a substantial meal before training.

4) Greek yoghurt with fruit

• Greek yoghurt provides protein.

• Fruits supply carbohydrates, vitamins, and minerals.

5) Sweet potato and eggs

• Sweet potatoes provide carbohydrates and fibre.

• Eggs supply protein and essential nutrients.

This combination works well as a pre-workout meal when eaten with enough time for digestion.

5 OF THE BEST POST-WORKOUT MEALS

Post-workout meals are foods eaten after exercise to help the body recover, repair muscle tissue, and replenish the energy used during physical activity. A meal containing protein and carbohydrates is particularly beneficial after a demanding workout.

1) Grilled chicken with rice and vegetables

• Chicken provides protein for muscle repair.

• Rice replenishes carbohydrate stores.

•Vegetables supply vitamins, minerals and fibre.

2) Salmon with sweet potato

• Salmon provides protein and omega-3 fatty acids.

• Sweet potatoes provide carbohydrates.

This meal offers nutrients that support overall health and recovery.

3) Eggs with whole-wheat toast and avocado

• Eggs provide high-quality protein.

• Whole-wheat toast supplies carbohydrates.

• Avocado contains healthy fats and fibre.

4) Tuna sandwich

• Tuna is a convenient source of protein.

• Whole-grain bread provides carbohydrates.

• Adding lettuce and tomatoes increases the meal’s vitamin and mineral content.

5) Protein smoothie with banana and milk

• Milk provides protein and fluids.

• Bananas supply carbohydrates and potassium.

•Adding yoghurt can increase the protein content.

“Eating the right foods before and after exercise can make a meaningful difference in your workout performance, recovery, and progress toward fitness goals,” Ashley said. “Pre-workout meals should provide enough energy to fuel physical activity, while post-workout meals should supply protein and carbohydrates to support muscle repair and replenish energy stores.”