Success in sport isn’t only about training harder; it’s also about fuelling smarter.
Nutrition plays an essential role in athletic performance and recovery. At DY Patil Sports & High-Performance Centre, we believe that optimal fuelling is a game-changer for athletes striving to perform at their best. Knowing what to eat before, during and after training can help maximise performance, promote muscle growth & accelerate recovery. Each phase requires a different approach to fuel the body, so understanding these phases is crucial for getting the best results from your workouts.
The Foundation for Success: Your Pre-Workout Meal
The key to a successful workout is proper preparation, and this starts with the right nutrition. A well-balanced pre-workout meal is essential for providing the energy needed to power through your session. At our centre, we emphasise the importance of proper fuelling before every workout to ensure our athletes have the energy to train at their best.
Ideally, you should eat 2-3 hours before training to avoid discomfort during exercise. A balanced meal with high carbohydrates, moderate protein, and low fat is the way to go. Carbohydrates like whole grains (white rice, bread, semolina, pasta), starchy vegetables (sweet potatoes, potatoes), and fruits (bananas, apples) provide long-lasting energy. Protein sources like chicken, fish, milk or eggs help keep hunger at bay and prevent muscle breakdown. We also recommend keeping the fat content low to avoid digestive discomfort.
For that extra energy kick, have a carb-rich snack 30-45 minutes before your session. Bread and jam or a sweet potato sandwich can provide a quick burst of energy to power you through the first part of your workout. Don’t forget hydration! Drinking water regularly throughout the day and carrying a water bottle to sip frequently during your workout is crucial for staying hydrated and performing at your peak.
At our centre, we educate athletes on the importance of hydration, as it’s often overlooked. We ensure our athletes understand the connection between hydration and overall performance, helping them reach new heights in their training.
Stay energised and hydrated during training
During a workout, especially if it’s prolonged or intense, your body is burning energy and losing fluids rapidly, so it’s essential to focus on hydration and maintaining energy levels. At our centre, we always remind our athletes that proper fuelling during a session can be just as important as preparation beforehand.
For most workouts under an hour, water is enough to keep you hydrated. However, if you’re training for more than an hour or engaging in intense endurance activities, it’s wise to consume carbohydrates during your workout. Isotonic drinks, sports gels or energy bars are great sources of fast-acting carbs. These help replenish glycogen stores that are being depleted during exercise.
Electrolyte replenishment is also essential during long workouts (>1.5 hrs). Sodium, potassium, and magnesium are lost through sweat and replacing them helps prevent dehydration and muscle cramps. Drinks like isotonic sports drinks, coconut water or electrolyte tablets are ideal for keeping you hydrated and performing at your best.
Recover and rebuild after training
Post-workout nutrition is the most essential phase in the recovery process, as it helps repair muscle fibres, replenish energy stores, and rehydrate the body. Timing is key, and at our centre, we encourage athletes to consume their post-workout meal within 30-60 minutes to optimise recovery. Protein is the primary focus for muscle repair. After exercise, your muscles are in a state of breakdown, and consuming around 20-40 grams of protein helps rebuild muscle fibres. Excellent protein sources include whey, lean meats, fish, eggs, and plant-based options like green moong sprouts, soy, tofu, or pea protein drinks. These proteins help accelerate recovery, allowing athletes to bounce back stronger.
Carbohydrates are also essential, and a combination of glucose and fructose is particularly effective. Glucose rapidly replenishes muscle glycogen, while fructose supports liver glycogen stores, making this combination an efficient method to optimise carbohydrate absorption.
Additionally, omega-3 fatty acids (found in fish and flaxseeds) help reduce post-exercise inflammation and support muscle repair. Glutathione, a powerful antioxidant found in foods like spinach and avocado, helps combat oxidative stress, enhancing recovery. Polyphenols, present in chilli, peanuts, berries, and dark chocolate, also contribute to reducing inflammation and muscle damage. Vitamin C (from citrus fruits, beetroot, Indian gooseberry, or bell peppers) is crucial for collagen synthesis, helping to repair connective tissue, while Vitamin E (from nuts and seeds) acts as a potent antioxidant, protecting muscles from oxidative damage. Calcium and Vitamin D3 (from dairy or fortified plant-based alternatives) support bone health and muscle function, ensuring you’re strong and ready for your next workout. Together, these nutrients work synergistically to enhance recovery, reduce soreness, and promote long-term performance.
The smarter approach to fuelling
Proper nutrition before, during, and after training is the foundation of athletic success. At DYPSHPC, we make it a priority to guide our athletes on fuelling smarter. By following these simple yet effective nutrition strategies, you’ll be able to train harder, recover faster, and perform better.
So, whether you’re prepping for a big game, pushing through a tough workout, or recovering from a challenging session, remember—it’s not just about working harder. It’s about fuelling smarter. Fuel your body right, and you’ll see the results.
When it comes to sports nutrition, remember: the right nutrition for football is not the same as the right nutrition for cycling. Different sports place different demands on your body, and this should also influence your choice of food! To get your personalised dietary plan based on your training periodisation, join us at D.Y Patil Sports & High-Performance Centre, where we help athletes achieve their best through smart fuelling. Ready to elevate your performance? We’ve got the support you need!
References
– [What to Eat Before, During, and After Exercise](https://journals.lww.com/acsm-healthfitness/fulltext/2018/07000/shareable_resource__what_to_eat_before,_during,.4.aspx)
– [Fueling for Fitness](https://www.researchgate.net/publication/265025748_Fueling_for_fitness_Food_and_fluid_recommendations_for_before_during_and_after_exercise)
– [Springer Reference on Sports Nutrition](https://link.springer.com/chapter/10.1007/978-1-59745-302-8_28)
– [Student Athlete Nutrition](https://studentathletenutrition.com/pre-and-post-workout-nutrition/)
