• Laura Warren

Pre and Post Exercise Fuel


Choosing food with high nutrients before a workout makes a massive difference to your energy levels and how much you get out of it.

Remember, food has to be absorbed so it can be utilised as fuel. This means eat a full meal 3-4 hours pre-exercise or light snack 1-2 hours before workout.

For muscle and energy recovery post fuel and hydration is just as important! You should aim to refuel within 30-60 minutes of finishing training. Your body is now craving protein to replenish and rebuild the muscles that have just been worked.

Here are some ideas for foods to eat before and after exercising

Pre-Workout Ideas

We have swung from the low fat era to the low carb era. Many people now think of carbs as “bad” but avoiding them all together can make you feel lethargic especially if you are doing intense workouts. Slow release complex carbs, can be a workout’s best friend.

They are the body’s main source of energy and are exactly what you need before you go for a run or head to a gym session.

Here are a few easy snacks to have 1-2 hours before you workout:

  • 1/2 banana with 1 TBS of ABC nut butter.

  • Nutra organics Clean energy blended with a frozen banana and 100% coconut water (can buy here)

  • Raw vegies of choice with guacamole

  • 1/2 apple with 1 TBS almond butter

  • 1 piece of paleo toast with avocado and pesto

  • Two bliss balls


A cheeky monkey caught sneaking raw cacao and gogi protein balls...

Here are some ideas with recipes kindly allowed to be shared:


Recipe at: http://www.savorylotus.com/paleo-bagels-gluten-grain-and-nut-free/


Recipe at: http://barerootgirl.com/nourish/2013/10/6/bakeshop-coconut-lemon-energy-snacks


Recipe at: http://talesofakitchen.com/raw/zucchini-sushi-rolls/

Post-Workout Ideas

Here are a few ideas for protein-rich post-workout options:

  • 1-2 boiled eggs.

  • Chicken or fish with salad

  • A clean smoothie (can buy protein here)

  • Protein Balls

  • Protein Pancakes (recipe here) Can substitute the cricket flour for 2 TBS clean protein (can buy here)


A typical kind of meal at our house: Greens - (in this: celery, kale, spinach, parsley) Sauerkraut, Pan-fried Chicken, Activated Pumpkin and Sunflower seed, Goat feta and a Dressing of Olive oil and Umeboshi vinegar.

Here are some ideas with recipes kindly allowed to be shared:


Recipe at: http://www.halfbakedharvest.com/spicy-bbq-chickpea-crispy-polenta-bowls-asparagus-ranch-hummus/


Recipe at: https://www.nutraorganics.com.au/recipe-details/clean-greens-smoothie-bowl/90


Recipe at: http://www.revitalizeme.co.nz/single-post/2016/08/22/Shredded-Beef-on-Kumara-Toast-with-Goodies

With pre and post exercise fuel it's a case of what works for one doesn't work for all. Use the basic principles of using wholefood, ideally organic foods and try a few options. Have fun!