6 Tips To Support Your Workout Performance and Recovery


No matter what athletic venture you pursue, how you train is important. But what you eat before, during, and after your workout can also make a big difference in your performance and how you recover.

Throughout this blog, I’m going to give you 6 tips to help support you before, during and after your workout.

Try these 6 Tips To Support Your Workout Performance and Recovery:

coconut water for workout

No. 1 – Guzzle Down Coconut Water

Coconut water is an ideal drink for before, during and after a workout.
It’s packed with health-giving antioxidants and is loaded with electrolytes. These are mineral salts that include sodium, potassium, calcium and magnesium. They help to balance fluid levels in the body to keep you nice and hydrated.
Obviously, a lot of sweating can occur during a workout and these electrolytes are fantastic at rehydrating you effectively. Even more so than regular water!

Furthermore, coconut water is a fantastic option to keep you energised, so drink it before, during and after your workout. Use it as a base for your pre- or post-race smoothie or shake if you’re not a fan of the taste.

Check out our fridge section for our selection.

beetoot nitrate for workout

No. 2 – Boost Your Stamina With Beetroot Juice

Research suggests that Beetroot juice may increase your stamina by increasing the nitric acid in the body. But how?
Well, beetroots contain natural dietary nitrate. This is converted, by interaction with enzymes in saliva, to Nitric Oxide in the cardiovascular system.
As a result, your blood vessels widen, blood flow is increased, and there is a reduction in the amount of oxygen needed by muscles. This enables them to work more efficiently.

Additionally, Beetroot juice is also loaded with a whole bunch of energy supplying nutrients like B vitamins to give you an additional push!

The easiest way to get the benefits of this vegetable is to drink the juice. If you have a juicer, grab it and get juicing. Beetroots make a wonderfully earthy flavoured juice.
Admittedly, you do need to drink roughly 500ml of juice to get the beneficial levels of nitrate you need for a workout.
Alas, however, do not fear. If this sounds like an overwhelming amount of juice, do not worry – Beet-it Beetroot juice shots are your answer.

Slightly earthy and rich in taste, Beet It Sport organic beetroot juice is designed for those who are particularly active or for those who are into sport.
The natural dietary nitrate in beet juice varies significantly from batch to batch, but the average dietary nitrate content in Beet It beetroot shots is 300mg per 70 ml shot. It provides the maximum intake of nitrate in the smallest volume of liquid possible.

Drink this juice before and after your workout for increased energy and faster recovery!

revive active for workout

No. 3 – Saturate Your Cells With Nutrient-Rich Revive Active 

Revive Active is an all-natural health supplement formulated with a unique blend of 26 active ingredients. They work together to enhance cardiovascular health, boost energy levels and support the immune system.
Each sachet is loaded with energy-giving nutrients. It is definitely a supplement worth knocking back before or during your workout to keep you going strong.
It’s also full of key nutrients to help you post-workout. That way, if you don’t get it in beforehand, it will certainly help your recovery if you take it after.

No. 4 – Spritz Yourself With BetterYou Magnesium

BetterYou Magnesium Oil Recovery Spray is a 100% natural way of delivering essential magnesium into your body. Plus, this one comes with the addition of muscle-soothing lemon oil, arnica and capsicum. These help to support training and speed your recovery.
Key points to note:

  • 10 sprays deliver 150mg of magnesium
  • Stimulates blood flow to support muscle recovery
  • Effective magnesium absorption
  • Natural muscle relaxant
  • Contributes to electrolyte balance

Once your workout is over, to help prevent (or at least significantly reduce) any muscle soreness, stiffness, cramps or aches, spray this on your body.
Spray the magnesium directly onto your skin and it will enter your cells immediately. This efficiently replaces any magnesium lost during your workout. Not only that, but it also gives you a good whack of magnesium to relax and soothe the muscles.

If you’re not a fan of the essential oils, BetterYou also makes an original spray which can be used in the same way. It can also be used regardless of whether you’re doing sports or not. It’s a great muscle relaxer for after those tense or stressful days.

Note: BetterYou Muscle spray is a newly formulated product, replacing Magnesium Oil Recovery Spray

mag salts

No. 5 – Soak in Magnesium Flakes

Maybe all you want to do is ease yourself into a nice muscle-soothing bath and really relax your aching muscles after a hard workout.
Better You magnesium flakes body soak is just the ticket for those worn out legs and arms of yours. And all it requires you to do is lay down and relax!
Maybe add a few drops of relaxing lavender oil to your bathwater and light a candle or two, and then you’re all set!

Westlab Recover Bath Salts are another great option. Soak in 100% natural and vegan pure Magnesium-rich Epsom Salts to assist in muscle relaxation and recovery. They’re infused with Eucalyptus essential oil and White Willow and Arnica to revive the body.

Why not add a splash of Weleda Lavender Relaxing Bath Milk along with the magnesium flakes for a truly relaxing experience?

workout food

No. 6 – Fuel Yourself Pre And Post Workout

Feeding your body before and after every workout is essential for staying energized, building lean muscle, losing weight, and speeding up recovery. You’ve got to have energy to ensure an effective workout. That’s why fuelling your body with the right food before your workout is key.
That being said, it is important to know that your overall intake of food and drink during the entire day is equally as important than just pre and post-workout nutrition.

Make sure that you’re supplying your body with nourishing whole foods on a daily basis. These are foods that are rich in protein, carbohydrates, healthy fats, fibre and nutrients. These are key to your workout success, and most importantly your health.

If you’re partaking in an activity such as a marathon run, the days leading up to the race, and especially the day of the race are important. Ensure you’re eating plenty of nutrient-dense, energy-fuelling meals in addition to your energy supplying pre and post-race meals.

For more info on specific workout prep and recovery foods, check out our previous blogs posts:

And that’s a wrap on our 6 Tips To Support Your Workout Performance and Recovery!

Emily Nöth

Any questions? Drop into your local Nourish store to chat with our expert team and explore our full range of foods, supplements and skincare. You can also find our full product range in our online store.

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*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention.

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication.