What to eat for strength and endurance workouts?

Whether you're lifting weights, running or doing both in one session, the right fuel is key to unlocking your full potential. In this blog post, we'll guide you through the essential nutrition strategies for pre, during and post-hybrid training

Pre-Training Nutrition: Fuel up your workout!

What you eat before your workout can significantly impact your energy levels and performance. The goal is to have a balanced intake of Carbohydrates, Protein and Fats to provide quick energy, sustain you throughout session, and support muscle function.

It's also important to hydrate properly before your workout.

Ideally, aim to have a pre-training meal or snack about 2-3 hours before your workout.

Here are some great pre-training meal ideas:

Yogurt and Berries with a honey drizzle.

• Banana with almond butter: This is a quick and easy option that combines carbs, healthy fats and a little protein.

• Oatmeal with protein powder: A solid choice for slow-releasing energy source, providing both carbs and protein.

• Greek yogurt with berries and a drizzle of honey: A simple yet effective combination of protein and carbs.

• Rice cakes with peanut butter and sliced apple: A tasty, balanced snack with carbs, protein and healthy fats.

  
  

FIBRE: LESS IS MORE

Before a hybrid sport, nutrition should focus on easily digestible, energy-boosting foods. A low-fibre intake before training helps prevent digestive discomfort, as fibre slows digestion and may cause bloating. Ideal low-fibre options 2-3 hours before exercise include white rice, plain bagels, eggs, yogurt, or lean protein with a small portion of low-fibre fruit like bananas.

Closer to the event, around 30 minutes prior, quick-release, no-fibre carbohydrates such as sports drinks, dextrose tablets, honey, or white bread with jam provide fast energy without straining digestion. This strategy ensures sustained performance without gastrointestinal distress.

During Training Nutrition: Stay Energised and Hydrated

While shorter training sessions may not require additional fuel, long or particularly intense hybrid workouts benefits from proper nutrition during the session. Staying hydrated is a must, and for workouts lasting over an hour, providing your body with some extra carbs can help sustain energy levels and prevent fatigue.

During training, aim to hydrate continuously, and if you're working out for 60 minutes or longer, consider fueling with small, easily digestible carbs.

Stay hydrated continuously during exercise.

Here are some options to consider during your workout:

• Electrolyte drinks or sports drinks: These help replenish minerals lost through sweat and keep you hydrated.

• Gels or chews: Quick, easy-to-digest carbs that provide a quick energy boost.

• Fruits like oranges or grapes: A natural and light Carb source to snack on during your session.

Post-Training Nutrition: Recover and Refuel

After a hybrid training session, your body is in recovery mode. It needs to restore Glycogen stores, repair muscle tissue and recovery from any inflammation. The right post-workout nutrition helps speed up this process and reduces muscle breakdown. Focus on a combination of carbohydrates and protein, with a 3:1 ratio of carbs to protein being ideal for replenishing glycogen and promoting muscle repair.

Aim to have a post-workout meal or snack within 30-60 minutes after training for maximum recovery.

Protein smoothie with Berries, Spinach, Protein Powder and Almond Milk.

Here are some post-training meal ideas:

• Grilled chicken with quinoa and roasted vegetables: A balanced meal with protein, complex carbs and fibre.

• Protein Smoothie with berries, spinach and almond milk: This option is packed with protein, carb and antioxidants to support recovery.

• Eggs with sweet potato and avocado: A great combination of protein, healthy carbs and fats

• Tuna on whole-grain toast with a side of mixed greens: A simple, nutrient-rich meal that's quick to prepare and highly effective.

Fuel Right and Train Right

At Nutrition & Co, we know that fueling your body right is key to peak performance. Whether lifting, running, or mixing training styles, proper nutrition enhances endurance and recovery. That’s why we’re offering a Free Sport Nutrition Recovery Guide to help you optimise your results.

Our guide and suggestions in this blog are a great start, but nutrition isn’t one-size-fits-all. For tailored advice based on your goals, metabolism, and training, book a free discovery call with us today! We're here to help you achieve your fitness goals!.

Remember, fueling your body properly can make all the difference in achieving the results you're aiming for. Happy training!