How to Properly Fuel Your Workout

As coaches, we routinely hear athletes ask about the right things to eat before and after working out. In addition, we will often see athletes struggle through a workout or burn out because they haven’t eaten anything before their workout.

We realize athletes have busy schedules, and early morning workouts can be especially hard to plan for however it’s important to properly fuel yourself before and after your workout. This is necessary so you can perform your best and reap the rewards of your hard work.

Creating and maintaining a regular eating schedule of balanced meals and snacks, focused on whole foods, is the best way to set yourself up for metabolic success.

In addition to this, we recommend the following:

Within 1 – 1.5 hours of a workout, make sure to consume lean protein and starchy carbs for immediate fuel and sustained energy. Choose liquids over solids. This helps your body digest the food faster and is especially if you struggle with working out with food in your stomach.

For extended workouts (2+ hours) an easily digestible or liquid carb source is recommended to help keep you going.

Post-workout? More protein and carbs within 30 – 60 minutes of working out!

For pre and post workout nutrition, you’ll notice there should be little to no fat since it slows digestion.

Ok great, but what should I eat?

Pre-workout combos:

  • Whey protein and fruit (banana, apple, fruit puree or applesauce) or oatmeal
  • Fuel for Fire – Great combo especially right before the early morning sessions
  • 0% fat greek yogurt and fruit
  • Deli turkey and rice cakes

Post workout combos:

  • Whey protein plus:
    • Fruit;
    • FitAid or;
    • Coconut water

If you have questions or are looking for further support, we’re here to help!


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