Fuelling For Effective Workout

Fuelling For Effective Workout

To help your body work at its best and help it get the most benefits, you need to pick the right snacks and drinks before, during and after your workout.


Make sure you’re well hydrated. Try consuming a little caffeine, which has been proven to improve endurance.

DON’T have a big meal or there’s a high chance you’ll end up with a stitch or gastrointestinal gripes. Eat an hour or two before exercise.

Chocolate Milk
After workout try drinking a glass of chocolate milk instead of a protein shake.

Ensure you stay hydrated if you’re exercising for more than 30 minutes. Drink water or a sugar-free isotonic drink – about 500ml an hour is a good guide, but you’ll need more if it’s an intense session or if it’s hot.

DON’T be seduced by high-cal energy drinks, bars or gels. You’ll only need them if you’re working out for more than 90 minutes.


Rehydrate (aim for urine that’s light straw colored, not bright yellow). Eat a balanced, healthy meal.

DON’T consume a protein shake or snack, unless you’ve completed a challenging weights session. Save money by drinking a glass of chocolate milk instead.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.


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