We all know that our diet plays a huge part in our healthy lifestyle routine, but did you know that what you eat can radically affect how good your workout is?

Muscle House Gym has nutrition counseling which can create a meal and supplement plan specifically tailored to help you thrive every day on your journey.

In the meantime, they shared 5 guidelines to help you maximize your workout efforts.


1. What time should I have my pre-workout meal?
You should eat your pre-workout meal between 1 and 3 hours before the workout. Experiment in this time frame to see what works better for you as everyone is different.

2. What should I eat to have energy during a workout?
Medium- to fast-digesting proteins such as egg whites, chicken breast, tuna and low-fat milk provide fuel, as do slower-digesting carbohydrates such as wild rice, red potatoes, beans and yams.

Eating dairy, rice crackers, roasted nuts, spicy foods or cruciferous veggies won’t do any favours before a workout. Also avoid high sugar products like energy bars, fruit juice and soda.

3. What about a pre-workout snack?
Before your workout you can eat something that will spike your blood sugar levels like a banana, porridge, Greek yoghurt, homemade protein bars, an omelet or an apple. Aim to finish your snack 30 to 60 minutes before working out.


4. Should I eat something immediately after a workout?
You should eat in the first 30 minutes after a workout. Try a snack that will help you replenish the glycogen you lost. Make it something you can easily take to the gym. Good options include a smoothie, pineapple, protein bar or shake, yoghurt or whole grain veggie and turkey wrap.

5. When can I eat my meal after a workout?
If you have a post workout snack, eat your meal 1 to 2 hours after; if not you should have it 30 to 45 minutes after workout. You should eat complex carbohydrates including green vegetables, beans, corn, sweet potatoes, peas, whole grain pasta or quinoa along with proteins like lean beef, salmon, chicken breast or eggs.

If you need some inspiration to help you reach your goals or supercharge your workout routine book a free, one-on-one consultation Muscle House’s nutrition expert Shanuka Fernando. Reach him musclehouse118@gmail.com or 02 309 2082.