How to make your workout worth it

Are you making the most of your workout?
Whether you’re a total fitness junkie or hit the gym on a more casual basis, there’s nothing quite like the adrenaline rush after a sweaty workout and the even bigger adrenaline rush after seeing results from all your hard work.
And while you may have mastered your squats, deadlifts, and chest presses, the reality is that many of us haven’t mastered a routine pre and post workout, and this can be detrimental to our success.
In fact, how you treat and move your body before and after a workout is equally as important to the end result, no matter what your goals.
So to avoid sabotaging all the work you’ve put in, we spoke with personal trainer, powerlifting coach and non-clinical nutrition advisor, Maddie Graham, on the lifestyle tweaks you can make to optimise your workouts and get the results you deserve.
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Before your workout
Should you eat before a workout?
While some people prefer to train on a fasted stomach, Maddie suggests eating approximately 2-3 hours before a workout to help ensure you have the best possible workout and don’t run out of energy.
The best food to eat before you train according to Maddie? Carbs!
“Before you train, consuming quality carbohydrates is essential because your body converts this energy into glucose for immediate energy.” And don’t worry about eating too much before a workout, as anything not burned during your workout turns into glycogen for stored energy.
Caffeine and exercise
If you frequent the gym you may have noticed people drinking coffee right before or even during their workout. This begs the question: should you have caffeine before a workout?
“Caffeine works by engaging activity in the central nervous system which gives you that feeling of being more alert and awake,” Maddie explains. Similar to pre-workout supplements, coffee gives you that extra buzz before you train and helps some people get in the right mindset. “It is generally a personal preference. If you feel as though you work better with that caffeine hit, go for it!”
But if you prefer not to risk jitters mid-squat, Maddie says there’s no reason to incorporate caffeine into your training routine. “I don’t think it is generally necessary in order to ‘lose weight’ or have the ‘perfect workout.’”
After your workout
Eating post-workout
Having a nourishing meal after a workout is very important for replenishing and repairing your body so it can properly recover.
When eating post-workout, Maddie says you should focus on carbohydrates and proteins. “We want to consume protein to help with protein synthesis (creating new cells),” she explains. “And we want to consume carbohydrates to replenish muscle glycogen.”
And while the old trope of eating protein immediately after a session won’t do any harm, Maddie says it’s not completely necessary. “Once your training is complete, have a whole food meal within 1-2 hours.”
Recovery and movement
We know, we know. You just finished a workout and now we’re saying you have to move even more?!
But as important as eating is post-workout, stretching and moving your body in the right way is equally integral to your recovery too. Maddie’s suggestion? Foam rolling.
“My favourite is myofascial release, also known as foam rolling.” She explains that foam rolling has become increasingly popular amongst industry professionals and gym-goers alike because of three main reasons. “It is easy for everyone to do by themselves, it isn’t complicated, and it works across the largest muscles in the body such as the glutes, quads, hamstrings, lats and pecs.” Essentially, it’s a good bang for your buck.
Maddie recommends spending a few minutes on each muscle group and to keep the rest of your body relaxed while rolling out.
Staying on track day-to-day
While a sweaty gym sesh may help you stay motivated for the day, many of us struggle staying on track during days we don’t train.
If you fall into this category, Maddie has a simple suggestion. “Ask yourself, ‘How can I be even more healthy today?’ The reason I say this is because you will find opportunities to be active and choose nutritious foods by just constantly asking yourself that question.”
Keeping this question top of mind makes getting and staying healthy feel much more achievable. “When you acknowledge this question, you will find it easier to be healthy which will allow you to reach your goals quicker!”
Do you have a gym routine? What things do you do pre and post-workout to ensure you feel your best?
Main image via @maaddiegraham
41 Member Comments
Yes sure is hard to stay on track with good eating habits
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I love the gym and certainly can tell when I haven’t had a meal before training vs eating a banana then training
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I love exercise!
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Caffeine before a workout is me.
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I can go without food before a run though
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My morning workout is getting out of bed and walking to the coffee machine. I then need to rest for half an hour while I check emails etc. before bending and stretching at the washing machine and clothes line or cleaning the floors. Then I'm done.
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I workout in the morning on an empty stomach and have a protein shake after, since I don’t eat a lot of protein in my diet.
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I can't train in the mornings tried it once - I prefer my sleep LOL...
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Coffee during exercise? Yeah, I could do that.
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I will often exercise first thing in the morning, so eating before isn't really practical, but food and shower (and coffee) after is a must!
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I haven’t been to the gym in years. I have an exercise bike and for a while there I was doing okay but then the work/Christmas/life pressure got to me. Foam rolling? If I get in the floor who’s going to help me get back up?
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I must get a foam roller, anyone recommend any particular type/brand?
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Thanks for the tips. trying to work out more, mostly for my mental health though.
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I usually work out on an empty stomach, then have breakfast after
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My tummy aches if I eat or drink and work out right after.
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If only I had the motivation for a good workout.
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I have fibromyalgia so workouts are too painful for me. I’m content with walking my dogs
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I have a high metabolism so I need to eat (at least snack) every 2 hours, and if I don't, I'll actually get very hungry during my gym class. I have a protein shake after the gym once or twice a week.
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These are some great tips. I go to the gym mostly after work so do not have anything to eat. I just take my makeup off , wash my face and then change into gym clothes before my sessions.
After workout I get super hungry so grab a piece of fruit that my gym provides usually a mandarin or banana and eat after workout.
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I have a protein shake before any work outs and if im not feeling it a shot off coffee
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The only way to optimise a workout is to just do it. Don't overthink it, there is no right time to eat or any of that nonsense. Just do it and be consistent.
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I have a banana an hour before I go for a run
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I find foam rolling uncomfortable but the other tips are interesting
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