Proper nutrition is the foundation of effective workouts. At Fitnova, we emphasize a balanced diet that fuels your body before, during, and after your sessions. Whether you’re lifting heavy or powering through HIIT, your body needs the right nutrients to perform at its peak.
Pre-Workout Nutrition
The foods you eat before exercising can have a huge impact on your performance. Ideally, a pre-workout meal should be consumed 1–2 hours before training and should include complex carbohydrates for energy and protein to prevent muscle breakdown. Good examples are oatmeal with protein powder or a banana with a small handful of almonds.
During Workout
Most workouts don’t require much intra-workout nutrition unless they are extremely long or intense. However, staying hydrated is critical. Water is often sufficient, but for longer endurance-based sessions, you might benefit from a drink with electrolytes and carbs.
Post-Workout Nutrition
After you train, your body is primed to absorb nutrients that promote recovery and muscle growth. Aim to consume a meal within 30–60 minutes post-exercise. Combine fast-digesting carbohydrates like white rice or fruit with a lean protein source such as grilled chicken or a whey protein shake. Don’t overlook fats, but keep them moderate post-workout to aid faster absorption of carbs and protein.
Key Nutrients
- Protein: Helps repair and grow muscle tissues. Aim for 1.6–2.2g per kg of body weight daily.
- Carbohydrates: Replenish glycogen stores. Essential for high-intensity training.
- Fats: Crucial for hormone production and overall health.
- Hydration: Dehydration decreases performance, so keep water or electrolytes on hand.
Supplements
While whole foods should be the priority, some supplements can support gym goals:
- Whey Protein
- Creatine Monohydrate
- Omega-3s
- BCAAs (for long workouts or fasted training)
Conclusion
Nutrition is more than just eating healthy—it’s about timing and fueling correctly to match your workout goals. If you’re unsure where to start, Fitnova’s in-house nutrition guides can help you personalize your plan and maximize your results.