B.fresh - Pre and Post Workout: What’s the Difference?

Fueling before you train and recovering after are not the same thing. Your body needs very different things either side of a workout. Here's the simple version of what's going on, and how to support both.

Pre-workout: it's about fuel

Before you exercise, your body needs accessible energy, improved blood flow and mental focus to perform at it's best. That means:

• Carbs for energy: they top up the glycogen stores your muscles burn through during exercise.

• A little caffeine: can sharpen focus, delay fatigue and make tough workouts feel easier.

• Nitrate-rich foods: these support blood flow, so more oxygen gets to working muscles.

• Keep it light: a big, fatty or fibre-heavy meal right before training can leave you sluggish or uncomfortable. A lighter snack 30-60 minutes out, or a fuller meal 2-4 hours before, tends to work best.

Post-workout: it's about repair

After you exercise, your muscles have some repair work to do and your energy stores need topping back up:

• Protein: helps repair and rebuild the muscle fibres broken down during training.

• Carbs: restore the energy you used.

• Antioxidants: found in cherries, pomegranate and berries help support muscle recovery an reduce soreness after intense sessions.

• Fluids: replace what you sweat out with water, or an electrolyte drink after a tough session.

• Sleep: often the most overlooked part of recovery. It's when a lot of the actual repair work happens.

You don't need to obsess over eating within minutes of finishing. The age old "anabolic window" is longer and more flexible than we once thought. But getting protein, carbs and fluids in within a couple of hours is a sensible habit to support your recovery.

Ways to support each stage

Before you train:

• Energy Shot: natural caffeine with guarana and L-theanine for a smooth, sustained focus and energy, without the jitters. Best taken 15-30 minutes before training.

• Perform: cold-pressed beetroot juice, naturally rich in dietary nitrates to support blood flow and endurance. Best taken around 30-60 minutes pre-workout.

After you train:

• Recover: cherry, pomegranate and blueberry, rich in polyphenols and vitamin C, formulated to support muscle recovery after intense exercise. Best taken straight after your session.

• Turmeric Immunity: a daily habit that may help support joints and general recovery over time, not just a one-off post-workout fix.

• Sleep: with tryptophan and chamomile to support a good night's rest, taken 30-60 minutes before bed. Since sleep is when a lot of recovery actually happens, it's worth treating as part of your routine, especially after a hard training day.

These are habits to build on top of a balanced diet, good hydration and enough sleep - not a substitute for any of them.

-- Written By Expert Nutritionist Matt Jones