You're putting in the hard work at our Ruiru, Membley, or Kahawa Sukari gyms. You're consistent, you're lifting, you're doing the cardio. But you have one big question: "What am I supposed to eat?"
Fueling your body is just as important as the workout itself. The world of nutrition can seem incredibly confusing, but as your fitness partner, we're here to make it simple.
Let's forget the complicated science and focus on one simple rule:
- Before your workout, you need: ENERGY.
- After your workout, you need: REPAIR.
That's it! Now let's look at what that means in your kitchen.
Part 1: The Pre-Workout Meal (All About ENERGY)
Your body needs fuel to perform. The best, most efficient fuel for your muscles is Carbohydrates. This is your "energy" food.
If you eat 2-3 hours before your workout:
Have a balanced, normal meal. This gives your body time to digest.
- Good Examples: A good plate of rice with chicken or beans; ugali with some sukuma and your choice of protein; a bowl of oats with fruit.
If you eat 30-60 minutes before your workout:
You need something small, simple, and fast-digesting. You don't want your stomach working hard while you're trying to lift!
- Good Examples: A banana (nature's perfect energy bar); a slice of toast with jam or honey; a small apple.
What about Pre-Workout Supplements?
This is where a Pre-Workout from our Natty Shop can be a great partner. Think of food as the "petrol" for your car, and a pre-workout as the "booster" that helps you focus and get the most out of your engine. It's not a *replacement* for food, but it's fantastic for those days you need an extra burst of energy and focus.
Part 2: The Post-Workout Meal (All About REPAIR)
You did it! You finished your workout. Your muscles are "broken down" and your energy stores are empty. Now is the time to eat for "repair" and "refuel."
You need two things:
- Protein: To repair those muscle-tears and build them back stronger.
- Carbohydrates: To refill your empty energy tanks (glycogen stores) so you're ready for your next session.
The "Golden Window": Try to get this meal within 30-90 minutes after you finish your session. This is when your body is most ready to soak up those nutrients.
Good Examples: A full meal of chicken and rice; fish and ugali; eggs on toast; Greek yogurt with fruit and nuts.
This is Where CONVENIENCE Wins
Let's be honest. After a tough session, you might not feel like cooking a full meal immediately. This is where a Protein Shake becomes your ultimate partner.
A scoop of **Protein Powder** from our **Natty Shop** (like the Whey or Plant-Based options we discussed) is the fastest, easiest way to get that critical "repair" protein to your muscles.
Pro-Tip: Have your protein shake with a banana right after your workout. You get your Protein (for repair) and Carbs (for energy) in one perfect, convenient package.
Your Simple Takeaway
Don't stress about it. Just remember:
- Before: Carbs for Energy.
- After: Protein & Carbs for Repair.
Your hard work at the gym deserves the right fuel. If you have questions, grab one of our trainers on the floor. That's what we're here for!
Gerald Wahinya
