Nutrition tips to get the most out of your exercise routine

Written by accredited dietitian Themis Chryssidis

From Sprout Cooking School & Health Studio

Posted: Nov 29 2021

As the weather begins to warm up, we all find a renewed desire to get outside, be active and regain the fitness that winter so abruptly stole from us!

But, there’s no point being active if you’re not eating right, right?

Wrong. Not all forms of exercise have to be directly related to weight loss. In the end, some of the biggest benefits to exercise include:

  • a stronger heart muscle that is able to withstand the stress we encounter and the diseases we endure
  • being physically stronger and more agile to fulfil basic daily tasks
  • the huge mental health benefits that getting fresh air and Vitamin D offers us.

However, if you are exercising to gain a little more lean mass, or lose a little weight or to achieve a fitness or sporting goal here are a few tips that may help you get more out of your training.

Eat a small balanced meal before you exercise

This should contain a low GI carbohydrate and a small amount of fat and protein around 1-2 hours before you train. This might look like spaghetti Bolognese or Weet Bix with milk, fruit and yoghurt. Alternatively, eat a snack 30 minutes before you train containing predominantly carbohydrates for example fruit and yoghurt.

This additional energy will help ensure you stay focused and will help you put more in your session so you can get more out.


Never go into a training session dehydrated as this will affect your concentration, perceived level of exertion and fine motor skills. After every training session you should aim to consume 150% of your fluid losses, which is the difference in your weight before and after your training session. For example if you lose 1kg of sweat, drink 1.5kg of water. This is particularly important because you will continue to sweat after your training session and the amount you urinate will also increase.

Have a post training session meal prepared

A lot of people know the types of food to eat after training but the question is, do they actually eat it? Often no, purely because they aren’t organised after training and they are too hungry to put time into preparing a nutritious and balanced meal. Make sure you have a recovery meal planned that is comprised of 20-30g of protein (100-125g lean meat or 1.5cups cooked lentils), 30-60g carbohydrate (1/2 – 1 cup cooked rice) and 2-3 cups of vegetables.

Experience Health Partners Generous

Get a quick quote

Posted: Nov 29 2021


The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

© Copyright Health Partners. 2024 All Rights Reserved.

Health Partners is committed to providing quality and affordable health care, and we value our members and our obligation to protect your privacy. As part of our responsibility in protecting your privacy, from time to time we review our policies to ensure we are meeting our obligations. We have recently made some updates to our Privacy Policy. Please click here to view the Health Partners Privacy Policy.

Contact Us

1300 113 113 Sat 9am - 1pm

Send us a message

Contact options and opening hours

View all