When performing a workout, it's important that your body is properly fuelled. Not only does this help you to perform at your best during your workout, but it also allows your body to recover and repair itself afterwards. The following tips will ensure that your exercise nutrition is working for you, rather than against you:

1. Before Working Out

Exercising can be very draining physically, so it's essential to ensure that you have plenty of energy. This begins well before you even set foot in the gym. About 2 hours before you begin your workout, consume around 200-300 calories of complex carbohydrate. This might be in the form of a couple of pieces of fruit, or some bread and peanut butter. By the time you hit they gym, this food should have been metabolised, giving you the energy boost you need to make it though your workout.

2. While Exercising

During your workout, you shouldn't need any more food, provided your pre-workout meal gave you sufficient energy. However, if your workout is particularly long or intense, you may feel a dip in energy. There are a number of energy bars available to give you that quick burst of energy you need to see you through, so be sure to keep a couple with you while working out, just in case.

3. After Working Out

This is one of the most critical times when it comes to working out. Your body has just finished an intense session, and is now deficient in calories and nutrients. It is also at its most receptive at this time, so a good, high-quality meal will do wonders for your recovery and growth. You should consume a mixture of carbohydrates and protein, preferably in liquid form for extra-fast assimilation. Protein shakes are perfect to meet this need.

4. All The Time

Throughout the day, even on a rest day, you should consume lots and lots of water. Water is essential for the proper functioning of hundreds of chemical and physical processes in your body, and if you are dehydrated then your recovery ability will be seriously compromised. Combat this by making it a habit to carry a bottle of water with you wherever you go, and take regular small sips to keep your body well hydrated.

Exercise nutrition isn't rocket science, but it does take a bit of getting used to. However, with a bit of forward planning and some dedication, you can ensure that your body is fuelled correctly all the time, giving you the energy to complete your workouts, and the nutrients for your body to recover afterwards.