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13 Mar 2024 - News

Nutrition & Hydration Week: 11 – 17 March

This week, we’re celebrating nutrition and hydration and highlighting the value of food and drink in maintaining good health and wellbeing. Are you juggling work, family and everything in between? Struggling to find time to plan and prepare your meals?

As we dive into Nutrition and Hydration Week, we’re here to share with you how meal planning can be your saving grace amid a busy lifestyle.

Meal planning isn’t just about what you eat – it’s about maximising your time. By thoughtfully structuring your meals and snacks, you can ensure you’re meeting your nutritional needs, whether you’re looking to build muscle, enhance endurance, or simply maintain overall health.

Whether you’re an athlete or a busy parent, nourishing your body right is crucial. Focus on fuelling your fitness goals with smart pre and post-workout nutrition using our top tips below…

Prep like a pro:

Do you arrive home from work dreading prepping the family dinner with the hopes of squeezing in an evening workout? You blink and it’s 9pm… (Yes, we know the feeling too!)

By spending an hour or two at the weekend chopping, cooking, and portioning out meals for the week ahead can save you the chaos. Batch cook proteins, grains, and veggies so you can mix and match throughout the week to create a variety of satisfying meals without the stress of cooking from scratch every day.

On-the-go nutrition:

Whether you’re on the school run or have back-to-back meetings, portable snacks are a lifesaver. Stock up on grab-and-go options like nuts, seeds, fruit, Greek yogurt cups, or protein bars to keep hunger at bay when you’re out and about. These convenient snacks ensure you never have to sacrifice nutrition, even when you’re pressed for time.

Fuelling your workouts:

Eating the right foods before a workout can enhance your performance and prevent fatigue. Focus on consuming easily digestible carbohydrates paired with a small amount of protein about 1-2 hours before exercise.

Post-workout recovery is key:

After a gruelling workout, your body craves replenishment. Be sure to fuel your body with protein to repair muscle proteins that are broken down during your workout.


Staying hydrated is essential before, during, and after exercise.

The benefits of staying hydrated include:

  • Improved muscle function
  • Regulated blood pressure
  • Improved circulation
  • Prolong endurance

Listen to your body:

While meal planning provides structure, it’s essential to listen to your body’s cues. Pay attention to how different foods make you feel and adjust your meal plan accordingly. Remember, it’s not about perfection—it’s about finding balance and nourishing your body in a way that supports your busy lifestyle and fitness goals.

The effects of fueling your body correctly lasts far beyond just a week – it’s an investment in your long-term health and well-being.


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