How to nutritionally support pre-exercise

1. Consume carbohydrates

Carbohydrates are needed to fuel almost every type of activity! If the muscles have a good storage of glucose it leads to extended duration of physical exertion and increases the ability to train at optimal intensity.

Aim for 1-4g/kg of body weight at least 1-4 hours before activity. Think 1-2g/kg in the 1-2 hours prior and 3-4g/kg in the 3-4 hours prior. Generally aim for low in fibre and fat. Examples would include toast or rice cakes with banana and jam or honey, overnight oats, medjool dates, punnet of berries.

2. Ensure you are hydrated

Water is a crucial nutrient and hydration is necessary for optimal daily functioning. Dehydration is well known to impact on physical performance.

Aim to have 5-7mL per kg of body weight about 4hrs before exercise. For duration of exercise from 60-150 minutes aim to consume an electrolyte drink every 10-20 minutes during exertion.

3. Consider branched chain amino acids (BCAAs)

BCAAs can be consumed during the workout if the last protein meal was more than 90 minutes before workout; and next protein meal is 30-60 minutes after the workout.

4. Aim for 15g of protein

This is recommended for resistance or cardiovascular training lasting 45-75 minutes. This may provide the body with a source of amino acids to help repair and rebuild muscles post-exercise, due to the time required to digest the protein.

Examples include 2-3 boiled eggs, YoPRO or Chobani Fit pouch/ tub, protein bar.