Experts answer burning gym questions including when to stop eating before you go

02 March 2023 , 17:00

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Optimise your workout with these expert tips (Image: Getty Images/EyeEm)

Getting into going to the gym can be intimidating, especially if it's your first time or you're not particularly sporty.

It can be daunting seeing everyone around you dressed in workout gear and ready to go with their pre-workout drinks.

Even hardened gym goers might be pondering whether their routine is actually benefitting them or what they need to eat to optimise their workout.

Most of us silently Google our queries, hoping to style out any exercising fumbles without anyone else noticing.

Sports nutrition experts Bulk have found our most googled questions and answered them so gym novices don't have to feel embarrassed and can get to exercising without worrying about everything that goes with it.

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Drinking some pre-workout could give you a boost of energy (Getty Images)

Bulk found that the most googled question around exercise was simply what to eat before and after working out for the best results.

"It’s recommended to eat around 2-3 hours before exercising, particularly if you plan on completing a long workout," said Bulk. "Eating a meal with protein before a workout can increase muscle protein synthesis, where your cells produce protein."

Carbohydrates are great for giving you exercise fuel so Bulk recommend whole grain pasta or whole-wheat toast for a pre-workout meal.

The experts noted: "It’s not always practical to eat 2-3 hours before exercising, for example if you like to have an early morning session in the gym before work, so a small portion of Greek yoghurt with whole grain cereal will give your body both protein and carbs without leaving you feeling sluggish."

After the gym it's all about building muscle mass, so protein rich foods are the best choice, "particularly if your workouts consist of lots of heavy lifting and strength training".

"Your body needs lots of protein to build and repair tissues in order to continue to grow them," Bulk said. "For optimal results, try to consume a protein supplement or high-protein foods between 15 minutes to an hour after your workout, which is known to be the anabolic window (the short time after exercise when your body is repairing and recovering)."

Eating carbohydrates and protein could help your body recover better (Getty Images/iStockphoto)

The recommended daily amount of protein for muscle gain is 2.2grams per kilogram of body weight so make sure you're eating enough if you're hoping to build muscle.

Carbohydrates can also be eaten post-workout as they help "speed up recovery" and "replenish the muscle glycogen that you burned during exercise".

If you're eating right then why introduce a pre-workout drink into your routine? Bulk said: "Pre-workout is a supplement usually taken by strength and endurance athletes to boost energy, improve workout performance and promote muscle growth.

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"Common ingredients include caffeine, carbohydrates, creatine monohydrate, and it can be taken as pills, powders to mix with a drink, or even be combined with protein supplements. Pre-workout should be consumed between 30-60 minutes before you workout – doing so will give you more energy to exercise harder and longer, and it can help to build your muscles."

Bulk added: "Working out goes so much further than just showing up at the gym. If you’re eager to reach your fitness goals, it’s important to know everything from nutrition to the suggested exercise duration, but it’s understandable that it can seem overwhelming.

"Given the time of year, many people may have only recently joined a gym as part of a New Year’s resolution, so it’s crucial to try to educate yourself on the ins and outs so that each workout is successful."

Tailoring your workout will help you achieve your goals (Getty Images/iStockphoto)

Sticking to goals can be hard, especially if you're not seeing improvement in a short space of time but regular workouts can help shift weight or boost strength and tone.

"The recommended number of exercises per workout ranges between 4-8 with each exercise consisting of 2-3 sets of 8-12 reps, but there are circumstances that can determine how many you do," advised Bulk.

"It is also worth considering that fewer reps with a high weight are better for building strength and muscle mass while more reps of a lower weight are suggested for muscle endurance."

For overall workout plans, Bulk recommended: "A minimum of 150 minutes of moderate activity or 75 minutes of vigorous activity is recommended to stay in good health, with that being spread over four to five days or even every day. However, it ultimately comes down to your fitness goals and what exercises you plan on doing.

"You should ideally train each muscle group between two and three days a week and wait at least 48 hours before training the same area again, and it’s important to remember that it isn’t advised to focus on the same muscle group every day as it could result in exhaustion, soreness, and injury."

Danni Scott