Gym Food Guide

Meal Timing and Importance

Aim to eat a balanced meal containing carbohydrates and protein 1-3 hours before your gym session. This allows for optimal digestion and energy release. Carbohydrates provide energy, while protein helps to build and repair muscles. For example, a meal consisting of wholegrain bread with turkey and avocado provides a good mix of complex carbohydrates and protein. Additionally, consider including some healthy fats like nuts or seeds to keep you full and satisfied.

Wholegrain bread with turkey and avocado
Oatmeal with banana and almonds
Greek yoghurt with berries and honey

Quick Options from NZ Supermarkets

If you're short on time, there are plenty of quick and affordable options available at NZ supermarkets like Countdown, New World, and Pak'nSave. Look for foods that are high in carbohydrates and protein, such as energy bars, trail mix, or fresh fruit. Some affordable NZ protein sources include chicken breast, canned tuna, and eggs. You can also consider purchasing protein supplements like whey protein powder or casein protein powder from local health food stores or online retailers.

Energy bars (around $2-$3 each)
Trail mix (around $5-$6 per packet)
Fresh fruit (around $1-$2 each)

Fasted Training: Pros and Cons

Fasted training, or working out on an empty stomach, has gained popularity in recent years. Some benefits of fasted training include improved mental clarity and increased fat burning. However, it may not be suitable for everyone, particularly those who are new to exercise or have certain health conditions. It's essential to consult with a healthcare professional or a registered dietitian before starting any new diet or exercise programme. Additionally, consider your individual goals and needs, and adjust your nutrition plan accordingly.

Improved mental clarity
Increased fat burning
Potential negative impact on muscle mass and strength

Simple Carb+Protein Combos

Combining carbohydrates and protein can help to provide sustained energy and support muscle growth. Some simple and effective combos include banana and peanut butter, apple slices with almond butter, or Greek yoghurt with honey and mixed nuts. You can also experiment with different types of protein powder, such as whey or casein, and mix it with your favourite fruits or milks.

Banana and peanut butter
Apple slices with almond butter
Greek yoghurt with honey and mixed nuts

Get the Most Out of Your Workout

By fueling your body with the right foods at the right time, you can optimize your workout performance and achieve your fitness goals. Remember to stay hydrated by drinking plenty of water before, during, and after your gym sessions. Additionally, consider taking advantage of Exercise NZ's subsidised gym scheme, which offers 40-70% off gym memberships for eligible individuals.

Compare gym memberships and find the best deal for you

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