04/07/2026
🍌 Pre and post exercise fuelling (carbs) + recovery (carbs & protein) 🥪
Aim for around 0.5-1g of carbs per kg body weight 1 hour before exercise. Post exercise aim for 0.4-0.6g protein per kg body weight and around 0.5g carbs per kg of body weight. Example 75kg person: 37-70g carbs before exercise, 37g carbs + 30-45g protein after exercise 👏
So many people head into a workout under-fuelled or focus only on protein afterwards, but carbohydrates are needed pre AND post workout.
Training without enough fuel can leave you feeling flat, reduce performance, make sessions feel harder than they should, and impact your recovery.
After exercise, protein helps repair muscle, but carbohydrates replenish your energy stores so you’re ready to train, perform and recover well. The two work best together.
Save this post for later for some easy options 🫶
