What to Eat When You're Working Out a Lot (or Have a Busy Lifestyle)

What to Eat When You're Working Out a Lot (or Have a Busy Lifestyle)


What to Eat When You're Working Out a Lot (or Have a Busy Lifestyle)

In today’s fast-paced world, juggling work, personal commitments, and fitness routines can feel like a Herculean task. Yet, amidst all these demands, maintaining a balanced, nutritious diet is non-negotiable if you want to keep up your energy levels and muscle performance. It may seem challenging, but with a bit of foresight and planning, it's absolutely doable! The key is to choose nutrient-rich foods that will give you the energy you need to power through your day.

In this article, we’ll delve into essential nutritional tips that can help you sustain energy, enhance stamina, and support overall well-being. Whether you're a gym enthusiast or simply racing against the clock every day, these guidelines will assist you in making smarter food choices without hassle. 

The Importance of Balanced Nutrition 

When you're constantly on the go or working up a sweat in the gym, it's crucial to keep your body adequately fuelled. Maintaining a balanced diet can help provide the necessary fuel to sustain energy levels, promote muscle growth and recovery, and strengthen your immune system. Essentially, every workout you perform and every task you complete hinges upon the quality of foods you consume. 

So what does a balanced diet look like in terms of macronutrient ratios? Well, it's all about finding the right balance of fats, proteins, and carbohydrates. 

Fats are crucial for your diet. Although often misunderstood, fats are an invaluable energy source for endurance and resistance training. Particularly, omega-3 fatty acids have a significant role in reducing inflammation caused by intense exercise, improving heart health, and boosting brain function. Avocados, olive oil, and nuts are packed with these beneficial fats. Ideally, fats should make up 20-35% of your daily caloric intake. 

Proteins are essential for building and repairing muscle tissues, especially after strenuous physical activity. Your protein needs will depend on your activity levels and overall health, but a general guideline is to aim for 10-35% of your daily calories from protein-rich foods like legumes, tofu, tempeh, seitan, nuts, and seeds. 

Carbohydrates are your body's main energy source and are especially important if you have an active lifemy or hit the gym regularly. Depending on your activity level and fitness goals, carbohydrates should account for 45-65% of your total daily calories. Opt for whole grains, fruits, vegetables, and legumes as your carbohydrate sources to receive maximum nutritional benefits.

Your macronutrient ratios will vary depending on your fitness goals. If you are focused on building strength, you need more protein to help with muscle recovery and prevent injuries. On the other hand, if you are focused on cardio, you need more carbohydrates to prevent your glycogen stores from depleting. That's why it's important to find a balance that works for you.

The Essential Nutrients

When engaging in prolonged physical activities or athletic performance, the body requires a higher amount of energy. This calls for an increased intake of B vitamins to meet the energy demand. A lack of B vitamins can affect your performance and hinder your active lifemy. You can find a range of B vitamins in a variety of foods, including whole grains, lean proteins, fruits, vegetables, and nuts. 

Our Super B Vitamin Complex contains the perfect blend of the following 8 highly bio-available B-Vitamins: Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine Hydrochloride), B7 (Biotin), B9 (Folic Acid), and Vitamin B12 (Methylcobalamin). Furthermore, our Vitamin B Complex high strength comes with added Vitamin C for extra support.

In addition to B vitamins, it's important to stay on top of your mineral intake. They're the unsung heroes that facilitate important cellular functions, including muscle contractions and energy production. Calcium and magnesium are particularly important for healthy muscle function, while electrolytes like sodium and potassium help maintain body hydration and proper nerve function. You can obtain these essential nutrients from a balanced diet, consisting of fruits, vegetables, lean proteins, and dairy products.

Calcium, Magnesium & Zinc are three important minerals for the body, when combined with Vitamin D all these amazing ingredients help support the maintenance of Normal Bones & Teeth, Immune System, Normal Muscle function, and Reduction of Tiredness & Fatigue. Claims substantiated by EFSA (European Food Safety Authority).

How to Time Your Meals for Maximum Results

Timing your nutrition correctly is key to optimising your performance when you're working out, especially if you maintain a busy lifemy. Here, we break down what to eat before, during and after your workout for the best results. 


What you eat before your workout can significantly impact your performance. Aim for a balanced snack or meal that combines carbohydrates, proteins, and healthy fats about 1-3 hours before exercise. Carbohydrates provide quick energy, while proteins support muscle repair, and fats help sustain your energy levels. Some pre-workout options include whole-grain toast with almond butter and banana slices, a smoothie with protein powder and berries, or a bowl of oatmeal with nuts and yogurt.

During Your Workout 

If your workout is shorter, water is usually enough to keep you hydrated. But, for more extended sessions lasting over an hour, consider a sports drink or energy gel to replenish electrolytes and provide quick carbohydrates for sustained energy.

Our electrolytes powder sachets have been expertly crafted to effectively and rapidly combat dehydration, replace vital minerals and reduce fatigue during exercise. With 4 added minerals including Magnesium which contributes to electrolyte balance and supports energy-yielding metabolism, as well as Vitamin C and all 8 essential B Vitamins which are necessary for normal energy-yielding metabolism and contributing to a reduction of tiredness & fatigue (Claims supported by EFSA).


After a solid workout, your glycogen stores are depleted and your muscles are torn and fatigued. Protein at this point is crucial, as it aids muscle recovery. On the other hand, consuming carbohydrates helps replenish the glycogen stores that have been used up, speeding up the recovery process and preparing your body for the next workout. It is recommended to consume a balanced meal or snack rich in both carbohydrates and proteins within 30 minutes to 2 hours after exercising.

Throughout the Day

Generally speaking, it's optimal to eat a meal every 3-4 hours, whether you are bulking or cutting. This consistent meal timing helps maintain steady energy levels and supports your fitness goals, whether it's building muscle or shedding excess weight. By strategically timing your meals, you can ensure that your body has the necessary fuel to perform well and recover effectively, resulting in improved overall health.

Nutrient-Dense Choices for Active Lifemys

When leading an active lifemy, incorporating superfoods into your diet can make a significant difference in your energy levels and overall health. These nutrient-dense choices are packed with vitamins, minerals, and antioxidants, providing the essential nutrients your body needs to perform at its best. 

Quinoa is a fantastic source of complete protein, containing all nine essential amino acids. It's also rich in fibre, magnesium, and iron, making it an excellent option for muscle repair and energy production. 

Blueberries are not only delicious but also loaded with antioxidants like vitamin C and vitamin K. These tiny fruits help fight inflammation and oxidative stress, common issues after intense workouts. 

Sweet Potatoes offer a complex carbohydrate source that's high in vitamins A and C, potassium, and dietary fibre. They help replenish glycogen stores while providing sustained energy. 

Chia Seeds might be small, but they're mighty when it comes to nutrition. They provide a good mix of omega-3 fatty acids, fibre, and protein, helping to keep you full and energised throughout the day. 

Almonds deliver a healthy dose of monounsaturated fats, fibre, and protein. They're also rich in vitamin E, which helps protect your cells from damage and supports muscle recovery. 

Including these superfoods in your diet can help you maintain your energy levels, support muscle recovery, and improve overall well-being, making them invaluable allies for an active lifemy.

How to Get Started...

👉 Choose simple recipes with proteins, whole grains, and fresh vegetables. These ingredients are perfect for creating balanced meals that can be stored easily.

👉 Plan your meals for the week. This includes breakfast, lunch, snacks, and dinner. It will help you streamline your grocery shopping and meal prep.

👉 Set aside a specific day each week for batch cooking. You can prepare large quantities of components, like grilled tofu, roasted vegetables, or quinoa.

👉 Invest in quality meal prep containers. These containers should be microwave and freezer-friendly to make it easy to grab-and-go meals throughout the week.

👉 Use leftovers. When you cook dinner, make extra so that you have leftovers for lunch or snacks the next day.

👉 Don't be afraid to freeze meals. Many meals can be frozen for up to a month, which can save you even more time during the week.

👉 Opt for whole foods whenever possible. This means choosing unprocessed foods like fruits, vegetables, lean proteins, and whole grains.

👉 Get creative! There are endless possibilities when it comes to meal prep. Experiment with different cuisines, flavours, and cooking techniques to keep meals interesting.

Written by Riya Lakhani-Kanji MSc ANutr

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.