As a nutritional therapist, I’m passionate about helping people improve their health from the inside out. For those of you ready to start an exercise routine after a period of being sedentary, congratulations on taking this positive step!   The team at Luck’s Yard understands how important movement is for your overall health and well-being. But did you know that proper nutrition is just as crucial as your new workout routine? Eating the right foods will not only fuel your body but also enhance your recovery, keep you motivated, and improve your long-term results.

Here are some key nutritional strategies to support your journey:

1. Fuel Up Before You Work Out

Starting your day or a workout on an empty stomach may leave you feeling sluggish and less motivated. A small, balanced snack 30–60 minutes before exercising can provide you with the energy you need. Aim for a combination of carbohydrates and protein, such as:  

  • A banana with a handful of almonds
  • Wholegrain toast with a little peanut butter
  • Greek yogurt with a few berries  

Carbohydrates provide quick energy, while protein supports muscle repair and maintenance.

2. Stay Hydrated 

Dehydration can impact your performance and energy levels during exercise and for the rest of the day. Make it a habit to drink water regularly throughout the day. After your workout, consider hydrating with a glass of water together with a small snack or a mineral rich drink, such as coconut water, to help replenish electrolytes lost through sweat.

 3. Prioritise Post-Workout Recovery

After exercising, your muscles will be in recovery mode and need the right nutrients to repair and grow stronger.   Missing this will increase your risk of injury and can increase length of recovery. 

Look to eat within an hour of your workout, aiming for a meal or snack that includes:  

  • Protein – Supports muscle repair. Good sources include lean meats, fish, eggs, tofu, or legumes.  
  • Carbohydrates – Helps to replenish energy stores. Opt for whole grains where possible.
  • Healthy fats – Support inflammation reduction. Try avocados, nuts, or seeds. 

    A great post-workout meal could be grilled chicken with quinoa and roasted vegetables, or a smoothie made with protein powder, spinach, and a handful of berries.

4. Listen to Your Body

Starting a new exercise routine can be challenging, and it’s important to give your body time to adjust. Don’t ignore signs of fatigue or hunger—both are signals that your body needs rest and nourishment. Make sure you’re eating enough to support your increased activity, and don’t skip meals.

Ready to Start Nourishing from Within?  

By combining a well-balanced diet with your new exercise routine, you’ll be supporting your body in the best way possible. Remember, consistency is key—small changes add up over time. If you’d like more personalized guidance or have specific dietary needs, feel free to reach out to me at Nourish From Within Ltd. I’d be happy to help you on your wellness journey.

Here’s to a stronger, healthier you!

Fiona 
Nutritional Therapist, Nourish From Within – 07734111347 or fiona@nourishfromwithin.co.uk

 

Photo by Mike Jones