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What you eat before and after exercise can have a huge impact on your body. When you eat is also crucial to ensure you get the most out of your workout.

Fuelling your body with nutrient-packed food before and after exercise will provide you with the energy you need to help your body perform more effectively, improve recovery and reduce the potential for injury. Achieving the right balance of healthy fats, carbohydrates and protein are important to help you sustain energy levels and to avoid feeling fatigued when working out.


The timing of your meal matters

Not only is what you eat crucial for making the most of your workout but when you eat also has an impact.

If you want to achieve the best results during exercise, you should aim to eat a nutritious meal containing carbohydrates, protein and fat about 2-3 hours before your workout. However, this may not always be convenient. If you eat less than an hour before exercising, it is advisable to choose foods that are easy for your body to digest, choosing mainly carbohydrates with some protein. Foods that are high in fat (like avocados) take a long time for the body to digest. Eating these types of foods soon before starting your workout can lead to stomach discomfort.

Timing is also crucial for replenishing your energy levels and restoring your body post-workout. During exercise, your muscles use up their glycogen stores for fuel leaving your muscles partially depleted of glycogen. Some of the proteins in your muscles can also break down and become damaged.

Eating the right nutrients after exercise will give your body the tools to help your body to recover, rebuild its glycogen stores and repair muscle proteins faster. Carbohydrates replenish the muscle fuel that was used during your workout, while protein helps to repair damaged muscle tissue, not only enhancing recovery but also helping your body stimulate the growth of new muscle.

After exercise, your body has the ability to rebuild its glycogen stores and protein more effectively. To achieve this, you need to consume a combination of carbohydrates and protein after exercising. It is recommended to eat your post-workout meal within 45 minutes.


Chlorella is a single-celled, green freshwater algae packed full of vitamins, minerals and antioxidants. This nutrient-rich algae contains 50–60% protein. On top of that, chlorella is a complete protein source, meaning it contains all nine essential amino acids required to build lean muscle and repair muscle tissue in the body.

Adding Chlorella powder to your meal will provide you with plant protein which contributes to muscle performance during exercise, the growth and maintenance of muscle mass, and improved muscle recovery post-exercise.

Intensely rich in iron and vitamin B12, chlorella supports energy production and can also contribute to reducing tiredness & fatigue, perfect for an energy boost after an intense workout! 

Spirulina powder contains 65g of protein in every 100g which will keep your protein levels topped up, but it also has many fringe benefits such as a high Vitamin B12, calcium, magnesium and iron content. It wouldn’t be complete if we didn’t mention Hemp Protein powder. Often overlooked, it isn’t just about the protein. It’s loaded with omega-3, fibre, calcium and pumped full of iron and magnesium.

Keeping your iron levels balanced is essential to your performance in the gym. Your body needs iron to make hemoglobin-rich red blood cells, which carry oxygen from your lungs to your muscles. If you don’t top up your iron levels, then exercise hard you will burn through your iron reserves and feel fatigued and tired. Keeping your iron levels balanced is essential to performing well in the gym because you will be able to go for longer. And if your protein intake is good you’ll be back and pushing yourself in no time at all.

Some iron supplements can be difficult to digest, unlike iron found in food. So superfoods are a great, easy and tasty way of incorporating more iron into your diet.

Spirulina powder contains 58 times more iron than raw spinach

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