Sports nutrition: what to eat before and after your session
Why nutrition around your workout is crucial
What you eat before and after your training session directly impacts your performance and recovery. A well-chosen pre-workout meal provides the energy needed to sustain intense effort, while the post-workout meal kicks off the muscle repair process and replenishes glycogen stores.
Whether you train at Ma Salle, your private gym in Paris, or elsewhere, understanding what goes on your plate is just as important as the program you follow. Nutrition accounts for at least 50% of your results in strength training and fitness.
What to eat before your session: the pre-workout meal
The pre-workout meal should ideally be consumed 1.5 to 2.5 hours before your session. It should contain primarily complex carbohydrates and a moderate amount of protein:
- Oats with a banana and a spoonful of almond butter
- Basmati rice with grilled chicken and vegetables
- Whole grain bread with scrambled eggs and a slice of avocado
- Sweet potato with salmon and a green salad
Avoid excess fats and large amounts of fiber right before training, as they slow digestion and can cause discomfort. If you train early in the morning, a light snack like a banana with a little honey 30 to 45 minutes before is enough.
What to eat after your session: the recovery window
After training, your body is in a catabolic state: muscle fibers are damaged and glycogen stores are depleted. It is recommended to consume a meal or snack rich in protein and carbohydrates within 2 hours of your session.
A 3:1 or 4:1 carb-to-protein ratio is generally recommended to optimize recovery. In practice, this could look like:
- A protein shake with a banana and oat milk
- A quinoa bowl with chicken, roasted vegetables, and hummus
- Whole wheat pasta with tuna, tomatoes, and a drizzle of olive oil
- Greek yogurt or skyr with berries and granola
Hydration: the often-forgotten factor
Dehydration of just 2% of your body weight can reduce performance by 10 to 20%. Drink about 500 ml of water in the 2 hours before your session, then 150 to 250 ml every 15 to 20 minutes during exercise.
After your session, weigh yourself and drink 1.5 liters of water for every kilogram lost. For longer or more intense sessions, a drink containing electrolytes (sodium, potassium, magnesium) speeds up rehydration.
At Ma Salle in Paris, you can train in a climate-controlled environment that reduces sweat loss, and you have all the comfort you need to enjoy your post-workout snack in peace.