Start with hydration

Sweating is how your body keeps cool, so topping up your fluids is key.

Before your workout: Sip water regularly rather than waiting until you feel thirsty.
During activity: Keep hydrated with steady sips. You’ll find Mai Dubai hydration stations at Fitness Villages and events like Dubai Run presented by Mai Dubai.
Afterwards: Replenish with natural electrolytes such as coconut water, or choose an electrolyte drink or mix for extra support.

Eat smart for energy

The timing of your meals makes a difference.

30–60 minutes before: Quick, easy energy is best. A banana or a couple of dates are great for fast-digesting carbs and potassium.
1–2 hours before: Opt for something more substantial, like oatmeal with berries or Greek yoghurt with low-sugar granola.
30–60 minutes after: Help your body recover with a balance of carbs and protein. Think sweet potato or brown rice paired with lean chicken, fish, eggs, or a quality protein shake.

Fuel your body with nourishing food

Whether you're training, recovering or maintaining healthy habits, what you eat plays a key role in performance and wellbeing. Aim for meals that balance macros and support recovery:

Prioritise whole ingredients: Incorporate vegetables, fruits, whole grains, lean proteins and healthy fats to keep energy levels stable throughout the day.
Choose protein for recovery: After a workout, include options like eggs, legumes, fish, chicken, tofu or dairy alternatives to help repair and build muscle.
Add complex carbohydrates: Brown rice, oats, quinoa and sweet potatoes replenish fuel stores and keep you energised.
Don’t forget healthy fats: Avocado, nuts, seeds and olive oil support joint health and sustained energy.
Stay hydrated: Water-rich foods and electrolyte-balanced hydration help with recovery and focus.
Plan ahead: Preparing snacks or meals in advance—like wraps, salads, bowls or smoothies—makes it easier to stay consistent when you're on the go.

Now that you're fuelled and energised, join the movement this November by registering for Dubai Fitness Challenge.

Action required to continue

Fuel your 30: Pre- and post-workout nutrition made simple