How To Warm Up For The Perfect Workout
EB Health & Leisure
Whether you’re just starting your fitness journey or getting back into the swing of things, what you eat plays a big part in how you perform, whether it be on the gym, on the track or in the pool. Nutrition can feel overwhelming at first – macros, calories, supplements, timing – but it doesn’t have to be complicated.
We’re breaking down the basics of fitness nutrition in a way that’s simple and practical. Let’s cut through the confusion and start with the essentials: simple, sustainable nutrition strategies that help you to fuel your body and support your fitness goals.
What foods are best for pre-workout?
Let’s start with the basics and remind ourselves of the five main food groups: Carbohydrates, protein, dairy, fruit and vegetables, and fats. Before your workout, enjoy a snack or meal made up of carbs – which will provide the energy you need – and protein – which will support with muscle repair after a tough strength training session!
If you’re a seasoned gym user, you may have considered adding a pre-workout supplement liquid, gel or powered supplement to your daily menu. Products like Beta-alanine and Nitrates often stall fatigue during exercise, whilst Creatine gives your muscles a little extra fuel for fast, powerful movements. The effectiveness of sports supplements is down to the individual – always research and be sure to consult with a professional before adding supplements to your routine. Our Everybody PTs are here to support with nutrition, as well as helping you shape a programme that works for you
What foods are best for post-workout?
Post-workout, complex carbohydrates support recovery and energy replenishment, think starchy vegetables like potatoes, wholegrains and fruit. Don’t forget to re-hydrate too! It’s recommended that adults drink 6 to 8 glasses of water per day. Water-rich fruits and vegetables can also support with hydration, so be sure to add tomatoes, cucumber, melon and apples to your shopping list.
Collagen can also support with that post-workout soreness that we all feel the next day. Studies show that collagen is super important for helping your tendons and ligaments heal. These are the tissues that connect your muscles to your bones and keep your body steady when you move.
Should I be refuelling during exercise?
If you’re planning to exercise for over an hour, you’ll need to refuel during these periods of exercise too. There are all sorts of supplements and products that are convenient for when you’re on the move like energy gels – small sachets packed with caffeine or electrolytes to help keep you going. If gels aren’t your thing, be sure to reach for carb-packed produce like bananas.
Getting started with the basics is the first step to making better food choices for your fitness goals. You may find yourself adjusting what you eat as you figure out what best helps your performance. Remember, our team at Everybody are always here to support you and your goals.
References
- “The Eatwell Guide”, NHS, n.d. Available at: The Eatwell Guide – NHS (Accessed April 2025)
- “Food for Fitness: What should I eat before a workout?”, British Heart Foundation, November 2021. Available at: Food for fitness: what should I eat before a workout? – BHF (Accessed April 2025)
- Travers, J. (2025) “Best pre-workout supplements 2025 – tried and tested”, BBC Good Food, n.d. Available at: Best pre-workout supplement 2025 | Nutritionist tried and tested | Good Food (Accessed April 2025)
- Harcourt, L. (2024) “What should you eat after a workout?”, Holland & Barrett, April 2024. Available at: What to eat after a workout | H&B (Accessed April 2025)
- “Water, drinks and hydration”, NHS, May 2023. Available at: Water, drinks and hydration – NHS (Accessed April 2025)
- Bonifas, A. (2024) “Can collagen power up your workouts and fitness recovery?”, Holland & Barrett, July 2024. Available at: Collagen for muscle recovery | Sports nutrition | H&B (Accessed April 2024)
- Merryfield, C. (2023) “Food for energy: Before, during and after exercise”, Bupa, January 2023. Available at: Food for energy: before, during, and after exercise (Accessed April 2024)
- Sedghi, A. (2023) “Everything you need to know about energy gels”, Runner’s World, August 2023. Available at: Energy gels: What are energy gels and do they work? (Accessed April 2024)
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