What is the best nutrition to match your workout?

Sports Nutrition


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Pre and Post workout gym nutrition plans play a major role in determining whether or not you will achieve optimal results, no matter if you are aiming for muscle growth, fat loss or even improved cardio endurance.

The food you eat before, during, and after your workout session is key throughout your fitness journey! A well-planned pre-workout snack will help give you the energy you need to crush your workout, whilst a well-balanced post-workout meal will ensure you provide your body with the necessary nutrients for it to repair and recover.

So have a read of this blog and keep it in the back of your head when heading to the gym or taking part in your next Dubai 30x30 challenge as part of the Dubai Fitness Challenge.


At GymNation we take nutrition seriously, evidenced by our partnership with Kcal across our gyms in the UAE. Whether you workout at our Gyms in Abu Dhabi, our Gyms in Dubai or our Gym in RAK, correct nutrition is vital to muscle growth and muscle recovery.

If you are unsure about your own nutrition strategy or would like further advice, please speak to a GymNation personal trainer or one of the qualified Kcal Nutrition Consultants located in all of our GymNation gyms.


Pre Workout

It is highly recommended to consume a mixed nutrient meal at least 2 hours before the start of your workout.

This will give your food time to digest.

Your pre-workout meal should be very similar to how the rest of your healthy diet is but perhaps with more of a focus on carbohydrates to help provide the energy to fuel your workout.

Give the fried and greasy foods a miss and leave the fizzy soft drinks on the supermarket shelf! Plenty of fluids (water is great) and carbohydrates such as whole-wheat pasta, whole-grain cereals, bread, brown rice and fat-free yoghurt will help with that much-needed pre-workout energy boost.

If you are in a hurry and haven’t managed to eat a meal at least 2 hours before your workout then go with a banana or other similar light fruit approx. 20 mins before your workout.


During Workout

Most people completely forget that during workout nutrition is key!

This can be as simple as having your bottle of water with you whilst working out. If you are struggling for energy halfway through your workout then reach out to that trusted banana… It won’t let you down!


Post Workout

Refuelling and replenishing your body after a workout plays a major role in bringing back your energy levels back and ensuring your body has all the nutrients it needs to recover in an optimal way.

Keep on taking those fluids, and make sure that your post-workout meal is a good mix of healthy proteins and carbs.

Remember to tailor your pre, during and post-workout nutrition according to both the needs of your body and the needs of the workout.

Don’t be afraid to try something new and ensure that you listen to your body, how you are performing and how quickly you can recover.