Anna-Jane Debenham and Alexandra Parker - the experts behind The Biting Truth - have detailed the dietary principles that should be followed both before and after workouts.
The Sydney-based duo said that while there is no one way to select food around a workout, there are some that are know to enhance energy levels and others that aid recovery and therefore reduce injuries around fitness endeavours.
Anna-Jane Debenham (left) and Alexandra Parker (right) are the experts behind The Biting Truth, where they share recipes and guidelines around how adults should be eating at any given time in their lives
BEFORE YOU WORKOUT
Eating before a workout helps to settle your stomach, absorb some of the gastric juices and ward off hunger.
Ideally carbohydrates should be the focus of your pre-workout meal or snack, and if you can incorporate some protein in there too you'll be all the better for https://www.cruisewhat.com/oatmeal-with-almond-milk-nutrition-and-health-benefits/ it.
'Carbohydrates before your workout are important because they break down into simple sugars that are then used by your working muscles or stored for later if there's no immediate demand,' Alexandra said.
Opt for oatmeal with honey, milk and banana for a pre-workout snack (pictured)
'Depletion of carbohydrates is the main cause of fatigue during exercise, which basically means if you don't have enough carbohydrates in your system, you won't be able to go as hard.'
Whilst most people tend to think protein is only important after exercising, research suggests that giving your body a hit of protein any time around exercise (i.e.
before or after) will assist with muscle repair and growth.
This means choosing a bowl of oats with banana and milk, a chicken salad sandwich or wrap, cottage cheese with tomato and cucumber on Ryvitas, tuna on Ryvitas or an energy bar.
Whilst most people tend to think protein is only important after exercising, research suggests that giving your body a hit of protein any time around exercise
Cottage cheese with tomato and cucumber on Ryvitas is also a good pre-workout option (pictured)
'If you're planning on eating a larger meal, do so 3-4 hours before the exercise begins.
If it's a smaller snack eating 1-2 hours before is fine,' she said.
It is also essential to ensure you are well hydrated before your workout.
Try and avoid eating high fat foods prior to hitting the weights or Pilates mat because foods high in fat take longer to digest and can increase your risk of stomach discomfort while exercising - especially if your workout involves running.
Try and avoid eating high fat foods prior to hitting the weights or Pilates mat because foods high in fat take longer to digest (a chicken sandwich with salad pictured)