Exercise and nutrition

June 18

If you're looking for the perfect way to increase your overall fitness and get some amazing results fast from your workout routine, you need to ensure that squatting exercises are in your programme.

We love squats and few exercises work as many muscles. Once you have the correct technique drilled in, the squat is simple to perform, it requires no equipment, and furthermore can be done just about anywhere.

Although squats are often regarded as "leg" exercises, they actually will give you benefits throughout your entire body, including deep within your core. This excellent multi-purpose activity is useful for toning and tightening your behind, abs, and, of course, your legs – Bonus 

Squats are one of the best functional exercises (makes Real-Life activities easier) out there. When you perform squats correctly, you will build muscle and help your muscles work more efficiently, as well as promote mobility and balance for yourself. All of these benefits mean your body will function more efficiently in the real world too.

Squats also help strengthen stabilizer muscles, ligaments and connective tissues, all of which help prevent injuries. They also improve the flexibility and range of motion of your ankles and hips.

As you can see, the squat is a brilliant exercise.


You will of course need to make sure that you are correctly fuelling your body in order to gain maximum benefit from your squat workout, otherwise you could find that your body, rather than building muscle, is breaking it down to use as a fuel.

Sample of ideas of what to eat before and after exercise 

Before exercise

Mix of complex and simple carbohydrates

Pre workout meals 2-4hours before exercise

  • sandwich /roll filled with chicken/ cheese/ fish
  • Jacket potato with beans/tuna/cheese
  • Pasta
  • Chicken and rice

Pre-workout snacks 1-2hrs before exercise

  • Fresh fruit
  • Dried apricots/dates/raisins
  • Yogurt
  • Toast with honey
  • Porridge
  • Wholegrain cereal with milk

After exercise:

Ideally within an hour of finishing workout

Aim to have a mix of complex carbohydrate to restore glycogen levels and protein for muscle repair. 


  • A glass of milk – research currently showing that 500ml of milk is the ideal post workout drink as it is able to rehydrate, replenish glucose stores and aid in muscle repair.  

You can heat the milk and melt some chocolate in as a chocolate fix

  • Hard boiled egg
  • Banana with peanut butter
  • Chicken 
  • Handful of nuts


*If you do have health issues or long term injuries get your GP’s approval before starting any exercises or nutritional programmes*


Written by: Jayne Hartley (Nutritional Advisor) Fierce Nutrition & Liz Carter L3 Personal Trainer Norse Personal training



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