Thank you for joining this session on how to fuel your body before and after exercise. We explored the key role that nutrition plays in optimizing energy, performance, and recovery. You learned practical tips to help you make nourishing food choices that support your fitness goals and overall well-being.

Key Takeaways and Next Steps

Know Your Macronutrients

Carbohydrates, proteins, and healthy fats each play a vital role. Carbs provide quick energy, proteins support muscle repair and growth, and fats help regulate hormones and sustain energy.

Choose Smart Pre-Workout Meals

Eat a balanced meal 1–2 hours before exercise. Great options include a protein smoothie, Greek yogurt with fruit, or a lean meat sandwich on whole grain bread. For workouts less than an hour away, keep it light with fruit, a protein bar, or yogurt.

Prioritize Post-Workout Nutrition

Within 30 minutes after exercising, aim for a mix of protein and carbs—ideally a 2:1 ratio—to refuel, reduce muscle soreness, and enhance recovery. Think tuna salad with sweet potatoes or a protein shake with a banana.

Hydration Is Essential

Drink plenty of water before, during, and after your workout. Herbal teas, coconut water, or drinks with electrolytes can also help replenish fluids and minerals lost through sweat.

Listen to Your Body

Everyone's needs are different. Practice “bio-individuality” by paying attention to how your body feels and adjusting your nutrition accordingly. Quality sleep and rest are also vital for muscle repair and overall health.

And remember: Always consult with your healthcare provider before beginning a new exercise program.