Peri-Workout Nutrition - Your Guide to Pre-, Intra-, and Post-Workout Nutrition

Please note - This guide is also available in a value bundle with my Training Basics guide...check it out here!

What you eat before, during and after a training session can make a significant difference when you’re looking to build muscle and improve strength. Food is Fuel!!

The foods you eat and when you eat them will help to:

• Provide you with energy to power through your workout
• Start the recovery and repair process more quickly
• Optimise your hydration levels for a better performance

In this guide, we will take you through the basics of Peri-Workout Nutrition, which refers to the nutritional strategies and timing of food intake surrounding a workout (including pre-workout, intra-workout and post-workout nutrition). Each chapter also includes comprehensive examples of the types of foods to eat at various timings before/during/after training to maximise your results!

Please keep in mind that nutrition is highly individualised and depends on your unique situation and goals, and that this is a guide only and not a complete meal plan.

What you will receive in your Peri-Workout Nutrition guide:

Chapter 1 - Pre-Workout Nutrition

Chapter 2 - Intra-Workout Nutrition

Chapter 3 - Post-Workout Nutrition

Need help with your nutrition, macros and getting started?

Check out my Custom Individualised Macros and Getting Started...Your Guide to Flexible Dieting & Macros package! You'll get personalised macros for deficit (fat loss) and maintenance, my personal recommendations based on the information that you provide, a comprehensive 30-page guide containing a wealth of information, daily habit tracker and weekly progress tracker, as well as a set of Example Meal Plans for 1500-3500 calories (also available separately here).

Want more inspiration to help you hit your macros? Check out my recipe eBooks!

Macrofriendly Meals is a long-awaited collection of my favourite meals suitable for dinners and lunches, including pastas, gnocchi, lasagna, Mexican, slow cooker meals, salads, pizzas and your favourite “fakeaway” meals! Many are suitable for meal prep/batch cooking, and there are lots of options that the whole family will enjoy. These recipes are staples in my own household and meal prep. 



High-Protein Breakfasts (Volume 1) is a collection of 32 of my favourite breakfast recipes, including baked oats, overnight Weetbix/oats, smoothie bowls, pancakes, crepes, waffles, chia pudding, a crumpet stack, breakfast cookies, and a range of savoury breakfast options! Many are also suitable for prepping ahead or in bulk for those busy mornings!

High-Protein Breakfasts Volume 2 is a collection of 32 more of my favourite breakfast recipes, including baked oats, overnight Weetbix/oats, smoothie bowls, crepes, French toast, chia pudding, banana bread, a range of savoury breakfast options, and even a breakfast hot dog! Many are also suitable for prepping ahead or in bulk for those busy mornings!

Snack Fest is a mixed collection of 40 of my favourite baked creations (including cakes, brownies & blondies, scrolls, cookies), no-bake snacks (such as protein balls, protein bars, brioche donuts, crackle bars), and no-bake desserts (such as cheesecakes, pies and tarts, tiramisu variations, slices and icecream cakes).

No-Bake Desserts is a collection of 30 of my favourite "set-and-forget" macro-friendly, high-protein dessert creations, including no-bake cheesecakes, pies & tarts, slices...even a high-protein pavlova stack!

Healthier Bakes is a collection of 30 of my favourite baked creations, including cakes & muffins, brownies & blondies, scrolls & buns, cookies...even a high-protein Pop Tart!

Easy Treats is a collection of 30 of my favourite no-bake treat creations, including balls, protein bars, crackle bars. brioche donuts and freezer treats.

Festive & Fit is a collection of 60 macro-friendly holiday treats for the whole family to help you stay on track with your protein and body composition goals at Christmas, Easter, Halloween and birthdays. I’ve also included some holiday-themed breakfasts so that you can at least start your day with a good hit of protein when you know you have events on later! There’s also no reason why you can’t use these recipes all year round (you can always remove the decorations!)! 

AVAILABLE SEPARATELY, OR IN VARIOUS VALUE BUNDLES TO SAVE $$$!

If you'd like help with reaching your goals in a sustainable, healthy and enjoyable way, you can view my coaching options and join my waitlist here. 

I also have a subscription-based website updated regularly with over 150 macro-friendly, family-friendly recipes, nutrition, fitness, training and lifestyle resources and information, meal plan examples, and more...all for way less than the cost of a coffee per week! Check out all my services and join the club here.