Herbal tea for fitness: food and drink tips to support your fitness regime

Looking for simple ways to support your fitness journey? Whether you’re hitting the gym or just starting out, what you eat and drink plays a huge role in your energy, recovery, and results. With National Fitness Day on 3rd May, it’s the perfect time to reassess your habits, not just how you move your body, but how you fuel it too. In this guide, we share smart tips on pre-workout nutrition, hydration, post-workout recovery, and the role of herbal tea for fitness. Discover how blends like NutraTrim, NutraBoost, and NutraRelax can naturally boost your energy, support digestion, aid recovery, and help you feel your best, every day.

 

What should you eat before a workout?

Pre-workout nutrition is essential and it’s important to include plenty of complex carbohydrates, lean proteins, and healthy fats in your pre-training meal. The right fuel gives you the energy you need to train effectively and helps prevent issues such as fatigue, dizziness, and poor performance. Ideally, you should aim to eat 2-3 hours before your workout, making sure you have a balanced meal that includes:

Complex carbohydrates

Think oats, brown rice, sweet potatoes, or wholegrain bread. These provide a slow and steady release of energy.

Lean proteins

Eggs, tofu, beans, chicken, or Greek yoghurt help support your muscles.

Healthy fats

Avocados, nuts, and seeds help with nutrient absorption and keep you feeling satisfied.

If you’re training first thing in the morning or don’t have time for a full meal before you hit the gym, a light snack 30-60 minutes before exercise can do the trick. A banana with a spoon of peanut butter or a slice of toast with hummus, are great pre-workout options, while drinking 2-3 cups of water in the hours leading up to your workout will help prevent dehydration.

 

How much water should you drink during exercise?

Water is one of the most underrated performance enhancers out there – and it’s all natural. Keeping well hydrated before and during your workout is vital as even slight dehydration can have a negative impact your physical performance, increasing the risk of cramps, heatstroke, or fatigue.

For moderate exercise, aim to drink 150-250ml of water every 15-20 minutes. For longer, more intense sessions, consider drinks with natural electrolytes, such as coconut water, or add a pinch of salt and a squeeze of lemon to your water.

Wherever possible, stick to natural options and avoid sugary sports drinks, unless you’re training intensely for over an hour.

 

What foods help with recovery after exercise?

Your post-workout plate should be loaded with protein and carbohydrates, think eggs, fish, beans, and wholegrain pasta.

Recovery is just as important as the workout itself. Eating the right foods after exercise helps repair muscles, replenish energy stores, and reduce soreness. Aim to eat within 30-60 minutes of finishing your workout and include:

Protein

Protein helps repair and rebuild muscle tissue. Good sources include eggs, fish, beans, cottage cheese, or a protein smoothie.

Carbohydrates

Carbs help to replenish the glycogen stores used during exercise. Try quinoa, fruit, or wholegrain pasta.

Healthy hydration

Don’t forget to rehydrate after your workout! Continue sipping water or opt for a herbal tea to support recovery.

 

Can herbal tea support my fitness goals?

Herbal teas aren’t just for winding down, they can also support energy, metabolism, digestion, and even recovery. At NutraTea, our range of functional herbal blends has been carefully crafted to align with your lifestyle, including your fitness goals.

Which herbal teas are best for energy, recovery, and relaxation?

Here are three herbal teas to incorporate into your fitness routine:

NutraTrim

Formulated to support weight management and digestion, NutraTrim includes green tea, fennel, and ginger, natural ingredients known to boost metabolism and support fat oxidation. Enjoy a cup in the morning or after your workout to support your goals.

 

NutraBoost

Need a lift before your workout? NutraBoost combines energising botanicals like guarana, ginseng, and green tea, helping to reduce fatigue and increase focus. A great alternative to coffee or synthetic energy drinks.

NutraRelax

Recovery doesn’t stop at your post-workout snack. Quality sleep is key for muscle repair and overall well-being. NutraRelax contains calming herbs including chamomile and passionflower to help you unwind and get a better night’s sleep.

What are the best healthy snacks for fitness and energy?

Choosing nutrient-dense snacks between meals can help sustain your energy levels and support recovery. Some great options include:

• A handful of almonds or walnuts
• Greek yoghurt with berries
• Hummus with veggie sticks
• A boiled egg with a slice of rye toast
• A warm cup of NutraTea with a piece of dark chocolate

Choosing nutrient-dense snacks that combine fibre, protein, and healthy fats can help stabilise blood sugar levels and prevent energy crashes.

Why are daily habits just as important as workouts?

Fitness isn’t just about what happens in the gym. It’s the consistent daily habits that support your training that make the biggest difference. Eating well, staying hydrated, and using natural supports like herbal tea can help you perform at your best and feel great doing it.

Ready to support your fitness goals naturally? Explore our full range of wellness teas and herbal tea for fitness here.

 

Your Questions Answered

What should I eat 30 minutes before a workout?

If you’re short on time before your workout, opt for a light snack that’s easy to digest. A banana with peanut butter, a small smoothie, or a slice of wholegrain toast with hummus will provide quick energy without weighing you down.

Is herbal tea good for muscle recovery?

Yes! Herbal teas, such as blends containing ginger, chamomile, or green tea, can support muscle recovery by reducing inflammation, aiding digestion, and promoting relaxation after exercise.

How much water do I need after exercising?

You should aim to drink around 2 cups of water (at least 500ml) within 30 minutes of finishing your workout to help you rehydrate.

Which herbal teas are best for boosting energy naturally?

Herbal teas with ingredients such as guarana, ginseng, and green tea are great for naturally increasing energy and focus, without the heavy crash that can come from energy drinks loaded with sugar or caffeine.

Can herbal tea replace sports drinks?

For moderate exercise, herbal teas can provide the hydration you need, without the artificial colours and flavours found in many sports drinks.