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!

What Should I Eat Before and After a Workout?

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!

What Should I Eat Before and After a Workout?

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.

What Should I Eat Before and After a Workout?
What Should I Eat Before and After a Workout?

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.

What Should I Eat Before and After a Workout?

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.

What Should I Eat Before and After a Workout?

After the workout: PranaOn plant-based protein powders

This highly raved, plant-based protein powder is great for enjoying with almond/coconut milk to support peak performance.

Enjoy this yummy protein shake after your workout for lean muscle growth and optimum recovery.

What Should I Eat Before and After a Workout?

3. For the gym goer

At any time of the day: PhD Diet Whey Powder

Diet whey can be consumed any time of the day, whether it is for breakfast or in between meals.

It also helps to curb hunger pangs, which is perfect for those seeking to maintain a leaner physique.

What Should I Eat Before and After a Workout?

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?

What Should I Eat Before and After a Workout?