{"id":12471,"date":"2026-09-13T17:23:45","date_gmt":"2026-09-13T17:23:45","guid":{"rendered":"https:\/\/society-sport.ch\/?p=12471"},"modified":"2026-10-01T17:33:24","modified_gmt":"2026-10-01T17:33:24","slug":"nutrition-sport-manger-avant-apres-entrainement-lonay","status":"publish","type":"post","link":"https:\/\/society-sport.ch\/en\/nutrition-sport-manger-avant-apres-entrainement-lonay\/","title":{"rendered":"Nutrition and Sport: What to Eat Before and After a Workout"},"content":{"rendered":"<h2 dir=\"ltr\">Nutrition and Sport: What to Eat Before and After a Workout<\/h2>\n<p dir=\"ltr\" class=\"translation-block\">Do you train regularly at our <strong>gym in Lonay<\/strong>\u2014yet feel your results are stalling despite your efforts? The answer often lies on your plate, not in your workout routine.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">Sports nutrition is one of the most underestimated variables by amateur athletes. However, what you eat before and after your session directly influences your energy level during exercise, your muscle recovery after the session and your long-term results. At <a href=\"https:\/\/society-sport.ch\/en\/lonay\/\" target=\"_self\">Society Sport \u00e0 Lonay<\/a>, our <strong>sports coaches in Morges<\/strong> regularly discuss this subject with our members \u2014 and here is what they recommend.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">Why sports nutrition is as important as training<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Imagine your body as a car. Your training in our <strong>fitness club in Lonay<\/strong> is the driving force. But without the right fuel, even the best engine in the world won't perform. You can have the most optimized training program in the world \u2014 if your nutrition isn't keeping up, you're leaving a lot of your results on the table.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">According to the <a href=\"https:\/\/www.who.int\/fr\" target=\"_blank\" rel=\"noopener\">World Health Organization<\/a>, a diet adapted to physical activity significantly improves sports performance, reduces the risk of injury and accelerates muscle recovery. In other words, eating well around your sessions in our <strong>gym in Lonay<\/strong> means training twice as effectively.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">What to eat before a workout?<\/h3>\n<p dir=\"ltr\">The goal of the pre-workout meal or snack is simple: to provide your body with the energy it needs to perform during the session \u2014 without overloading it to the point of slowing it down.<\/p>\n<h4 dir=\"ltr\">How long before the session?<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Timing is as important as content. Here is what our <strong>certified coaches in Lonay<\/strong> recommend:<\/p>\n<ul dir=\"ltr\">\n<li class=\"translation-block\"><strong>2 to 3 hours before<\/strong>: light, balanced meal<\/li>\n<li class=\"translation-block\"><strong>30 to 60 minutes before<\/strong>: light, easily digestible snack<\/li>\n<\/ul>\n<h4 dir=\"ltr\">What to eat<\/h4>\n<p dir=\"ltr\" class=\"translation-block\"><strong>Carbohydrates are your best friends before a workout.<\/strong> They provide the glucose your muscles use as fuel during training. So, whether you are preparing for a <a href=\"https:\/\/society-sport.ch\/en\/cours\/spinning\/\" target=\"_self\">spinning<\/a>, <a href=\"https:\/\/society-sport.ch\/en\/cours\/circuit-training\/\" target=\"_self\">circuit training<\/a>, or weight training session at our <strong>fitness center in Lonay<\/strong>, your body needs carbohydrates.<\/p>\n<p dir=\"ltr\"><strong>Good options 2\u20133 hours beforehand:<\/strong><\/p>\n<ul dir=\"ltr\">\n<li>Brown rice with chicken and vegetables<\/li>\n<li>Whole wheat pasta with tomato sauce and lean protein<\/li>\n<li>Whole wheat bread with eggs and avocado<\/li>\n<li>Sweet potato with white fish<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>Good options 30\u201360 minutes beforehand:<\/strong><\/p>\n<ul dir=\"ltr\">\n<li>A banana with a handful of almonds<\/li>\n<li>A Greek yogurt with red berries<\/li>\n<li>A slice of whole-wheat bread with almond butter<\/li>\n<li>A banana, oat, and plant-based milk smoothie<\/li>\n<\/ul>\n<h4 dir=\"ltr\">What to avoid before a workout<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Unlike carbohydrates, certain foods should be absolutely avoided before a session in our <strong>gym in Lonay<\/strong>:<\/p>\n<ul dir=\"ltr\">\n<li class=\"translation-block\"><strong>Fatty foods<\/strong> \u2014 they slow down digestion and weigh the body down.<\/li>\n<li class=\"translation-block\"><strong>Fatty foods<\/strong> \u2014 they slow down digestion and weigh the body down.<\/li>\n<li class=\"translation-block\"><strong>Ultra-processed foods<\/strong> \u2014 blood sugar spike followed by an energy crash<\/li>\n<li class=\"translation-block\"><strong>Too much protein<\/strong> \u2014 difficult to digest quickly before exercise<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"ltr\">Hydration \u2014 often overlooked, always essential<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Before even talking about food, hydration is the top priority. In fact, dehydration of just 2% of body weight is enough to reduce your sporting performance by 10 to 20% according to a study from <a href=\"https:\/\/www.tandfonline.com\/journals\/tejs20\" target=\"_blank\" rel=\"noopener\">European Journal of Sport Science<\/a>.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">Here is what our <strong>sports coaches in Morges<\/strong> recommend to stay well hydrated:<\/p>\n<ul dir=\"ltr\">\n<li class=\"translation-block\">Drink <strong>500 ml of water<\/strong> in the 2 hours before your session<\/li>\n<li class=\"translation-block\">Bring <strong>your water bottle<\/strong> to every class at our <strong>gym in Lonay<\/strong>.<\/li>\n<li class=\"translation-block\">Drink regularly during exercise \u2014 without waiting until you are thirsty<\/li>\n<li>Avoid sugary drinks and sodas before the session.<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"ltr\">What to eat AFTER a workout?<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">It is after the session that your body enters its muscle-rebuilding phase. What you eat in the 30 to 60 minutes following your workout at our <strong>fitness club in Lonay<\/strong> is crucial for optimizing this recovery.<\/p>\n<h4 dir=\"ltr\">The anabolic window \u2014 act fast<\/h4>\n<p dir=\"ltr\">The 30 to 60 minutes after exercise is what's called the anabolic window \u2014 the period when your body is most receptive to nutrients and protein synthesis is at its peak. In other words, now is the perfect time to nourish your muscles and speed up their recovery.<\/p>\n<h4 dir=\"ltr\">What to eat after a workout<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">After a <a href=\"https:\/\/society-sport.ch\/en\/cours\/full-body\/\" target=\"_self\">full-body<\/a>, <a href=\"https:\/\/society-sport.ch\/en\/cours\/caf\/\" target=\"_self\">C.A.F.<\/a>, or weight training session at our <strong>gym in Morges<\/strong>, your body primarily needs two types of nutrients:<\/p>\n<p dir=\"ltr\"><strong>1. Protein \u2014 to rebuild muscle<\/strong><\/p>\n<p dir=\"ltr\">Protein is the building block of your muscles. After exercise, your muscle fibers sustain micro-tears\u2014this is normal; it is what makes them grow larger and stronger. Protein helps repair and rebuild them to be stronger.<\/p>\n<p dir=\"ltr\">Good sources of post-workout protein:<\/p>\n<ul dir=\"ltr\">\n<li>Chicken or turkey breast<\/li>\n<li>Whole eggs or egg whites<\/li>\n<li>Fish \u2014 salmon, tuna, cod<\/li>\n<li>0% Greek yogurt or fromage blanc<\/li>\n<li>Legumes \u2014 lentils, chickpeas<\/li>\n<li>Whey protein if you struggle to meet your intake requirements.<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>2. Carbohydrates \u2014 to replenish energy stores<\/strong><\/p>\n<p dir=\"ltr\" class=\"translation-block\">During exercise, your body draws on its glycogen reserves \u2014 the fuel stored in your muscles. After the session, you must replenish these reserves to be ready for the next session in our <strong>gym in Lonay<\/strong>.<\/p>\n<p dir=\"ltr\">Good sources of post-workout carbohydrates:<\/p>\n<ul dir=\"ltr\">\n<li>White or brown rice<\/li>\n<li>Sweet potato<\/li>\n<li>Whole wheat bread<\/li>\n<li>Quinoa<\/li>\n<li>Fruit \u2014 banana, dates, grapes<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>Ideal post-workout meal:<\/strong><\/p>\n<ul dir=\"ltr\">\n<li>Grilled chicken + brown rice + steamed vegetables<\/li>\n<li>Egg omelet + whole wheat bread + avocado<\/li>\n<li>Salmon + sweet potato + broccoli<\/li>\n<li>Banana, whey, and almond milk protein smoothie + rolled oats<\/li>\n<\/ul>\n<h4 dir=\"ltr\">What to avoid after a workout<\/h4>\n<ul dir=\"ltr\">\n<li class=\"translation-block\"><strong>Skipping the post-workout meal<\/strong> \u2014 it\u2019s the worst thing you can do for your recovery<\/li>\n<li class=\"translation-block\"><strong>Alcohol<\/strong> \u2014 it blocks protein synthesis and significantly slows muscle recovery<\/li>\n<li class=\"translation-block\"><strong>Ultra-processed foods<\/strong> \u2014 they provide empty calories without nutrients beneficial for recovery.<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"ltr\">Nutrition based on your goal<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Our <strong>personal trainers in Morges<\/strong> always tailor nutritional recommendations to each member's goals. Here are the general guidelines based on your specific situation:<\/p>\n<h4 dir=\"ltr\">You want to lose weight.<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Eat a light meal before the session and focus on protein afterward \u2014 reducing carbs slightly post-workout. The goal is to maintain muscle mass while creating an overall calorie deficit. Our <a href=\"https:\/\/society-sport.ch\/en\/cours\/spinning\/\" target=\"_self\">spinning<\/a> and <a href=\"https:\/\/society-sport.ch\/en\/cours\/circuit-training\/\" target=\"_self\">circuit training<\/a> courses are particularly suited to this objective.<\/p>\n<h4 dir=\"ltr\">You want to build muscle mass.<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Increase your protein AND carbohydrate intake \u2014 before and after the session. Your body needs a caloric surplus to build muscle. The <strong>weight room in Morges<\/strong> combined with sufficient protein intake is the winning combination.<\/p>\n<h4 dir=\"ltr\">You want to improve your performance in group classes.<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Focus on carbohydrates before high-intensity classes like <a href=\"https:\/\/society-sport.ch\/en\/cours\/spinning\/\" target=\"_self\">spinning<\/a> or <a href=\"https:\/\/society-sport.ch\/en\/cours\/circuit-training\/\" target=\"_self\">circuit training<\/a>, and on protein after strengthening classes like <a href=\"https:\/\/society-sport.ch\/en\/cours\/pilates\/\" target=\"_self\">Pilates<\/a> or <a href=\"https:\/\/society-sport.ch\/en\/cours\/full-body\/\" target=\"_self\">full-body workouts<\/a>.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">One last piece of advice from our coaches in Lonay<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Sports nutrition is about habits, not perfection. You don\u2019t need to weigh every gram of rice or count every calorie to make progress. Start by applying the basics\u2014eating before and after your workout, and staying hydrated\u2014and you\u2019ll quickly feel the difference during your sessions at the <strong>gym in Lonay<\/strong>.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">If you want to take things further and get a personalized nutrition plan tailored to your goals and training program, our <strong>certified coaches<\/strong> are here to support you through <a href=\"https:\/\/society-sport.ch\/en\/abonnements\/\" target=\"_self\">personalized coaching<\/a>.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">Conclusion \u2014 Eat well, progress fast<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Training at our <strong>gym in Lonay<\/strong> is half the battle. The other half takes place in your kitchen. Eat carbohydrates before your workout for energy, and protein and carbohydrates afterwards for recovery\u2014and stay hydrated throughout the day.<\/p>\n<p dir=\"ltr\">These simple principles, applied consistently, make a real difference to your results \u2014 whether you're aiming for weight loss, bulking up, or just overall better shape.<\/p>\n<p dir=\"ltr\">Want to make faster progress? Start by trying our group classes and talk to your coach about nutrition during your very first session.<\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/society-sport.ch\/en\/seance-dessai\/\">Book your free trial session in Lonay.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Nutrition et sport : que manger avant et apr\u00e8s l&rsquo;entra\u00eenement Vous vous [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12533,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[59],"tags":[55,60,47],"class_list":["post-12471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-sante","tag-coach-sportif-morges","tag-conseils-fitness-lonay","tag-salle-de-sport-lonay"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrition et sport : que manger avant et apr\u00e8s l&#039;entra\u00eenement<\/title>\n<meta name=\"description\" content=\"Que manger avant et apr\u00e8s l&#039;entra\u00eenement ? Nos coachs de Society Sport \u00e0 Lonay vous expliquent tout sur la nutrition sportive pour progresser plus vite et mieux r\u00e9cup\u00e9rer.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/society-sport.ch\/en\/nutrition-sport-manger-avant-apres-entrainement-lonay\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition et sport : que manger avant et apr\u00e8s l&#039;entra\u00eenement\" \/>\n<meta property=\"og:description\" content=\"Que manger avant et apr\u00e8s l&#039;entra\u00eenement ? 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