Fuelling and refuelling: Your guide to a healthy body

Put the right fuel in your body at the right time.

Health Nutrition Koelen Andrews

This article was published on September 6th, 2016

Your body is your most valuable tool, when using it, it is so vital to ensure that you are maintaining it. When you are working out it’s important to start out with the right fuel and refuel properly afterwards, especially if you are doing intense exercise. With regards to fuelling your body, there are three key stages to consider: Before the workout, during the workout, and after the workout. Make fuelling and refuelling part of your workout strategy for ultimate success.


Try not to eat too much for at least 90 minutes before exercise. The best thing to do is to eat a meal rich in complex carbohydrates about two hours before you workout. Think oats, bananas, wholegrain bread, brown rice or pasta and low fat dairy products. Good starchy carby vegetables should make up the bulk of your meal, as these will provide you with the energy you need to get the most out of your workout. Try to avoid exercising on an empty stomach and if you are really short on time, a banana or a low fat cereal bar half an hour before your session should give you a quick energy boost to help you through. A pre workout supplement like Activate T pre-workout with nitric oxide boosters will help to maximise your workout by providing you with everything you need to help increase stamina and build lean and strong muscles.

Pre-workout hydration is vital; you will only be able to get the most out of your workout if you are properly hydrated. Not only will this help to boost energy levels it will help maintain your mental well being and motivation levels. Ensuring you are properly hydrated before exercising will help to make sure you are maximising the benefits of your workout. Rather then forcing large amount of liquids quickly before a workout, think small regular sips for at least an hour. Large quantities of liquids over long periods of time are more effective for hydration than large quantities consumed quickly.

During workout

If your workout is under an hour you don’t generally need to worry about topping up, just make sure you are regularly sipping water. If your workout is over an hour long, aim for around 100 calories of carb rich snacks for each additional 30 minutes.

Post workout

Post workout, you want to go for protein, protein helps to repair muscle damage from exercise quickly and effectively. You’ve just depleted your body’s fuel resources so you’ll need a top up. You must consume at least 25 grams of liquid protein within 25 minutes of working out, otherwise your workout was a complete waste. The ideal time frame is to eat within 45 minutes after exercise and have a full meal, plenty of protein and starchy vegetables to give your body the nourishment it needs to recover and repair itself. Make sure to keep yourself hydrated.

Try to never skip a meal throughout the day. Fuelling your body requires consistency and slow intake rather than large intakes with big time periods in between. If you are really pushed for time, it is better to use meal supplements rather than skipping meals on occasion, products like Life Style Complete Meal are a good choice for meal replacements as they contain 25g of protein, come in a variety of flavours and just require adding water and they are ready to go. Convenient and full of what you need they are a much better alternative for those on the go.

In addition to the above, it can be beneficial to your overall health to consider the supplements that may benefit you beyond just multivitamins. Those taking their fuelling and refuelling seriously may want to incorporate extra supplements into their regime to ensure they are getting the most out of their workouts and maximising their physical potential. Garcinia is a great option, full of anti-oxidants it can help with both dieting goals and overall wellness. Fusion diet Systems offer pure Garcinia supplements, which are great for dieting and carb control, or Garcinia Fusion, which slows the absorption of glucose into the bloodstream that is beneficial for those seeking assistance in managing their hunger levels.

Fuelling and refuelling your body is simple enough but requires just as much discipline and planning as the actual workouts themselves. Think of your body as a vehicle and treat it like one, obviously don’t go running down a highway, we just mean make sure you are putting the right fuel in at the right times and keeping it topped up with what it needs to work at peak performance.

Fuelling and refuelling: Your guide to a healthy body

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