Pre Workout: You don’t want to be eating too much an hour or so before your workouts. You want your body to focus on your workout, not on needing to digest food. We need our nervous system to switch from rest and digest, to fight or flight (to power us through a workout).
If you are having a meal, aim to have this 2-4 hours before a workout. For a lighter snack such as fruit and yoghurt, apple slices with peanut butter, or crackers with hummus or avocado, aim for this to be 1-2 hours before.
Post Workout: If you have done a long or intense workout, it can be helpful to have your next meal or a snack within around an hour of finishing your workout. If you have done intense resistance training, including around 20g of protein is ideal to assist with muscle repair. This could be a smoothie with fruit, milk, yoghurt and some healthy fat like peanut butter, or eggs on toast ideally with some veggies too.
If you have done a short workout or low intensity, there is no need to eat afterwards, waiting for your next meal is fine.
Hydration: A no-brainer, water is an essential nutrient that we need in large amounts every single day. Fun fact: If you lose more than 5% of your body weight in water, your ability to move and work can be decreased by as much as 30%. We need to be drinking at least 8 cups of water per day (around 2-3L). However, this will increase if you are working out of course!