Hi, I'm Agga!
I’m a personal trainer, an online coach and a bikini athlete. In my work and though my social media outlets I share my own fitness journey and try educate and inspire. Find me on Instagram at @coachagga
I believe that knowledge leads to sustainable change and helps people fall in love with the process of getting fitter and healthier. That’s what I’m trying to help with
Fuelling your body correctly before and after your workout is crucial for maximising performance, enhancing recovery, and achieving your fitness goals. Here's a concise guide on what to eat to get the most out of your training sessions.
The goal of pre-workout nutrition is to give you energy for the workout and prevent muscle loss. Your meal should consist of carbohydrates, protein and some fats. It’s important to choose the right foods depending on the timing on your training - the closer to the workout, the easier they should be to digest.
"Post-workout nutrition is just as important, this time to maximise recovery. It should refuel you, replenish glycogen stores and start the muscle repair process."
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2-3 hours before training, opt for complex carbohydrates, such as oats, brown rice or whole grain bread. Protein sources can range from chicken breast, tuna, ground beef to protein powder or greek yoghurt. Add a source of fats, such as peanut butter, whole eggs or avocado, and some fibre from fruit or vegetables.
More fats and fibre will slow down digestion and allow for satiety and slow energy release.
When eating around 1 hour before training, switch to faster-digesting foods.
Carbohydrates should be simple - bananas, cream of rice, rice cakes - and fats and fibre kept to a minimum. This will help you digest the meal easier and give you all the energy you need to perform.
Post-workout nutrition is just as important, this time to maximise recovery. It should refuel you, replenish glycogen stores and start the muscle repair process. But don’t worry, you don’t need to chug down a protein shake the second you finish your last set ;)
First, you can have a high protein snack, like a protein bar and a banana, and then within 2 hours eat a balanced meal.
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Choose a mix of simple and complex carbs and at least 30 grams of protein. Healthy fats can be included in moderate amounts but avoid excessive fat immediately post-workout to ensure rapid digestion of carbs and protein.
For example: Grilled salmon with rice and mixed vegetables, or whole grain sandwich with chicken slices and side of fruit.
If your workouts are long, make sure you’re staying hydrated. Drink lots of water and consider an electrolyte supplement if you sweat a lot.
Proper nutrition is a game-changer in your fitness journey. Fuel up wisely to perform better, recover faster, and achieve your goals more effectively. Happy training!
