Healthy eating can sometimes seem like a daunting task, but in reality it’s much easier than you think. Sometimes all it takes is a few easy tweaks here and there, and hey presto – you’re well on track to a healthier, happier you.

Here are our top six simple switches you can make to your pre and post workout nutrition, designed to help you get the most out of your precious time spent in the gym.

Pre Workout:

Swap Sugary Cereals for Porridge

Ditch the sugar puffs in favour of good old nutrient-dense, protein-packed oats (in the form of porridge). For an added antioxidant boost before you hit the gym, throw in a handful of fresh blueberries.

Swap Energy Drinks for Water

Just like most modern breakfast cereals, the majority of energy drinks out there are packed full of refined sugars that spike your blood glucose levels, upping fat storage and even increasing your risk of developing diabetes.

Fresh H2O on it’s own is the best way to keep you hydrated. But if you really need that energy boost just before or during a long workout, opt for some fruit juice diluted with water.

Swap Coffee for Ginseng Tea

Coffee gets a bad rap, but it’s not necessarily the enemy. Usually it’s the added cream and whole milk in your frothy latte that makes it unhealthy…

Opt for black coffee instead as a pre workout pick me up. Or, if you want to cut back on your caffeine consumption, go for ginseng tea, which has been shown to provide a similar boost in energy (despite being caffeine free).

Post Workout:

Swap Whey Protein for Brown Rice Protein

It’s thought that 75% of the world’s population lose the ability to properly break down and digest dairy proteins after infant-hood. Thankfully, gone are the days when the only protein powder you could get your hands on was Whey, a derivative of milk production. To beat the bloat and repair your muscles, go for Brown Rice, Hemp or Pea (the green kind) powder.

Swap Whole Milk for Plant Based Milks

Again, most of us find dairy products difficult to break down and use properly. Milk (especially the whole variety) is also packed full of calories and saturated fat, not optimum if you’re looking to maintain a lean physique.

Instead, opt for plant based milks in your post workout shake – rice, oat, coconut and hemp milks are just some of the options available to you. They’re lower in calories, and easier for your body to digest.

Swap Refined Grains for Quinoa

To refuel your glycogen levels (the store of carbohydrates in your muscles) after a workout, the temptation is to turn to white pasta, white rice or even white bread.

You’re better off ditching the processed grains and instead going for more nutrient dense options such as spelt pasta, quinoa, or sourdough bread. Not only do they contain more vitamins and minerals, they’re also packed with gut-friendly fibre and muscle-building protein. Win-win.

What other healthy swaps you could make to improve your diet and maximise your gains?