What should i eat before and after a workout?
We break down the types of nutrition to consume based on 6 different sports – from running, to yoga, to cycling and more!
Eating for optimal sports performance can be a tricky field to navigate, but fret not, we're here to help.
Read on to find out the types of supplements/nutrition to consume for your sport!
1. For the cyclist
Before the workout: Aptonia ISO Powder
Dilute one sachet of Aptonia ISO Powder in cold water and drink immediately.
This drink will keep you hydrated during training and competitions - it is packed with electrolytes to keep your body fluids in balance for long periods of time.
Available in peach and lemon flavours!
During the workout: SIS gel variety pack
Consume 1 - 3 gels per hour during endurance exercise to maximise carbohydrate utilisation rates - each pack provides you up to 22g of carbohydrates for a fast energy boost!
They're also safe to be consumed without water, which also minimises the risk of bloating.
Alternatively, take one halfway through repeated high-intensity exercise to rapidly replenish glycogen stores.
Available in 6 flavours like pineapple, apple and more.
Pro-tip: Remember to dispose of the gel packaging responsibly or keep them for recycling.
After the workout: REGO Rapid Recovery
REGO Rapid Recovery combines carbohydrates for replenishing glycogen stores and protein for muscle repair so that you can go hard, recover fast and go again.
Available in chocolate and vanilla.
Pro-tip: Consume it within 30 minutes post-exercise - do not mix with milk as it will slow down the absorption rate.
2. For the yogi
After the workout: PhD Smart Bar
This delicious high protein and low sugar snack will help you to recover after an intense yoga session!
Eating a Smart Bar is pretty simple - grab it out of the hands of the person racing to beat you to the box, unwrap it and eat it.
Pro-tip: Microwave it on low heat for 15-20 seconds and you'll get an enjoyably gooey dessert.
Before the workout: Labrada BCAA Powder
Consume BCAA powders 15mins before your workout to delay fatigue and provide extra energy reserves for your muscles.
BCAAs help your body receive support to repair, rebuild, and refresh your muscles so that you feel less sore the next day.
After the workout: Quest Protein Bar
Enjoy this protein bar for a post-workout reward!
Not only are they delicious, they can also help to contribute to muscle repair and growth - what's not to love?
4. For the runner
Before the workout: Nuun Hydration tablets
Add one tablet to about 475ml of water to hydrate up before runs!
Currently available in up to 9 flavours, such as watermelon, grape, lime and more.
Pro-tip: Take this an hour prior to running to prevent leg cramps.
5. For the hiking enthusiast
During the workout: Clif Energy Bar & Aptonia Coconut Water
Sustain your energy on long hikes with this perfect pairing!
These delightful Clif Energy Bars are not just delicious, they also provide up to 10g protein, and 43g of carbohydrates a pop.
Wash that down with the refreshing, no preservatives added Aptonia coconut water, and you'll be recharged in no time.
6. For the healthy lifestyle lover
Anytime of the day: Quest Peanut Butter Cups, Aptonia Cereal Bar, Aptonia Orange Juice
Feeling peckish? We get it.
It's okay to answer to snack attacks, so long as they don't throw you off your fitness or healthy lifestyle goals!
Chocolate lovers, satisfy your sweet tooth with the crowd favourite Quest Peanut Butter Cups.
Each piece contains less than 1g of sugar and 1g of net carbs, yet 11g of protein which make for a fulfilling snack!
If cereal or soy bars are up your alley, we've got up to 4 different flavours of our Aptonia Cereal Bar range you could check out, including cranberry, chocolate, strawberry.
They're perfect for an on-the-go snack!
What's snack time without a drink to go with it?
Made from pure natural orange juice without any added sugar, Aptonia's orange juice will do just the trick.
Managing a healthy diet that both supplements your training yet keeps you fulfilled can be tricky, but follow this guide and you'll be in good hands.
We hope that you found this article useful!
Written by: meelen sidhu
Digital sports leader, fitness
"Treat your body like a temple - eat right, feel right!"
