You put a lot of time, effort, and planning into your workouts. But if you’re not properly fueling your body, you could be missing out on big gains. Learning how to properly fuel for a workout is essential if you're trying to see results from your training. Whether you want to increase strength or endurance or lose weight, the right food choices can get you there.
When considering how to properly fuel for a workout, many think about the hours before hitting the gym. This is important, but knowing what to eat post-workout and throughout the day is just as crucial. The truth is, fueling your workouts properly involves strategic choices before, during, and after your workout. Let’s go over the most important things to keep in mind.
Table Of Contents:
- What To Eat Before A Workout
- What To Eat After A Workout
- Should You Use Supplements?
- Fuel For All-Day Performance
- Staying Hydrated
- FAQs About How to Properly Fuel for Workouts
- Conclusion
What To Eat Before A Workout
There are a lot of conflicting messages about the “ideal” pre-workout meal. It can be challenging to sort out the facts from the fads. To decide what works best for you, consider things like the time of day, what kind of exercise you’re doing, and your dietary needs.
Why It Matters
Your pre-workout meal provides your body with energy so that you can perform at your best. The foods you choose directly impact how much energy you have during your workout. You’ll be able to go harder and longer when you are well-nourished.
Choosing the right nutrients is essential, not only for maximizing performance but also for helping with recovery afterward. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. If your muscles are fatigued, you're less likely to perform at a level where you're maximizing the time and energy you're putting in at the gym.
How Long Before Should You Eat
This is one area that creates confusion for a lot of people. Most advice says to eat a full meal 3-4 hours before training. You don’t want to jump into a tough workout when your stomach is still digesting.
This can lead to an upset stomach, cramps, or sluggishness. For smaller snacks like a banana, allow 1-3 hours. If you don't have much time before hitting the gym, try a sports medicine plan for athletes, or simply have a smaller snack.
It is ok to train in a fasted state (no food). Especially for morning workouts, a lot of people train before eating breakfast and fuel their body afterward. For workouts lasting less than 60 minutes, research suggests that this may not impact performance.
What To Eat
The pre-workout food choices that will be best for you depend largely on what type of exercise you will be doing. For short and high-intensity exercise, your muscles' main source of energy is their glycogen stores.
As these stores get depleted, your output and intensity decrease. Think of glycogen as your muscles' immediate energy source. Studies show that eating carbs helps increase these glycogen stores while also boosting carbohydrate utilization during exercise.
So if your workout will be short and intense, carbs should be your pre-workout focus. For more moderate training lasting longer, fat is the main fuel source. A good pre-workout meal would contain a mix of complex carbohydrates and protein, so think whole grains and lean protein like fish or chicken. Other popular options include fruit, yogurt, oatmeal, whole-grain bread or cereal, smoothies, and protein supplements. Including a protein supplement can be especially convenient and effective in ensuring you get enough protein to support muscle maintenance and growth.
How To Properly Fuel During A Workout
You likely don’t need to fuel during workouts lasting less than one hour. Especially when thinking about how to properly fuel for a workout in the morning, eating before is likely all you’ll need. But if you're engaging in moderate or high-intensity exercise that lasts more than an hour, you may need to refuel with snacks. Your focus should be on fast-digesting carbohydrates and simple sugars to give you an immediate energy boost. This will help to maintain your blood sugar levels and prevent you from feeling lightheaded or dizzy.
Easy To Digest Snack Ideas
- Bananas
- Dates
- Dried fruit (raisins, cranberries, mango, apricots, etc.)
- Energy chews
- Sports drinks
- Energy gels
What To Eat After A Workout
How to properly fuel for a workout involves refueling and recovering afterward. This helps build and repair muscle tissue and replace glycogen stores used during exercise. It also helps to reduce muscle soreness and improve recovery time.
The Window Of Opportunity
The first couple of hours after your training are vital for maximizing your body’s ability to recover and adapt. Eating within 30 to 60 minutes of your workout is critical to help with muscle repair. Focus on a mixture of carbohydrates and protein for optimal recovery.
If you find yourself ravenously hungry right after a tough workout, there is a good reason. Your body knows what it needs.
What To Eat
The specific ratio of carbohydrates and protein you should consume after training depends on several factors, including what type of training you’re doing and your overall dietary goals. In general, endurance athletes will consume more carbs (up to a 4:1 ratio of carbs to protein), while those whose goals are strength building may go with closer to a 2:1 ratio. Here are a few great post-workout options:
| Food Choice | Benefits |
|---|---|
| Chicken | Good source of lean protein |
| Salmon | High in protein and Omega-3s for reduced inflammation |
| Quinoa | Complete protein source with all essential amino acids |
| Greek yogurt | Fast-absorbing whey protein for immediate muscle repair |
| Fruit | Easy to digest and packed with simple sugars to restore glycogen |
| Sweet potato | Packed with vitamins, antioxidants, and slow-digesting carbohydrates for prolonged energy. |
| Protein shake | Convenient and effective for boosting protein intake and speeding up recovery. |
Should You Use Supplements?
While not essential, supplements can provide a powerful boost for muscle gain, endurance, and recovery. Here’s a look at some of the top contenders.
Creatine
Creatine has become an immensely popular fitness supplement and is well-supported by research. It is thought to be the most effective supplement for increasing muscle mass. Although often taken before a workout, there’s some research indicating it might be even more beneficial after training.
The generally accepted effective dose is 3–5 grams per day. You can take creatine by adding it to your protein shakes or by simply mixing it with water or juice. It is important to note that creatine can cause water retention in some people. If you are concerned about this, you may want to start with a lower dose and increase it gradually.
Caffeine
You probably enjoy your morning coffee. But caffeine can be an extremely powerful workout enhancer. Taking caffeine in a supplement or drink can improve strength and endurance, decrease fatigue, and enhance your metabolism. It can also sharpen focus and alertness.
Benefits can be seen as early as 15 minutes after consumption and remain effective up to 60 minutes pre-workout.
Branched-Chain Amino Acids (BCAAs)
Many pre-workout drinks and powders contain BCAAs, which include three essential amino acids that your body uses for building muscle tissue. This includes leucine, isoleucine, and valine. When taken before training, BCAAs are thought to boost muscle growth and decrease muscle damage. To see the maximum benefit, aim for a dose of at least 91 mg/lb. (200mg/kg) of body weight.
Beta-Alanine
Beta-Alanine is another amino acid. You'll find this one in many pre-workout formulas. Beta-alanine improves athletic performance by fighting muscle fatigue. This helps increase exercise capacity and endurance.
The recommended dose is 4–6 grams a day, for 2–4 weeks. It is more common to find this as part of a pre-workout formula than a supplement on its own. Some people experience a tingling sensation known as paresthesia after consuming beta-alanine. If this occurs, you may want to split your dose into smaller ones throughout the day.
Pre-Workout Formula
As the name implies, a pre-workout formula combines some of these powerful workout-enhancing supplements for synergistic effects. A lot of fitness enthusiasts have a pre-workout before a training session, as studies indicate this can significantly boost athletic performance.
Some benefits of a quality pre-workout supplement include improved work output, increased strength, greater endurance, higher anaerobic power, decreased reaction time, and greater focus. These are great for days you need an extra boost or are hitting a plateau in your training. But many choose not to rely on them consistently, as they can build up a tolerance, decreasing their effectiveness. Common ingredients include caffeine, creatine, beta-alanine, BCAAs, arginine, and B vitamins. It is important to choose a pre-workout formula that is right for you and your individual needs.
Fuel For All-Day Performance
Of course, knowing how to properly fuel for a workout is about more than just those few strategic meals and snacks. How you nourish your body throughout the day will greatly affect your energy level and stamina. You are setting yourself up for better workouts and recovery. You can’t run on empty and then expect your body to deliver during a tough gym session.
Carbohydrates
Those who are engaging in intense, frequent training need a higher intake of carbs than someone who lives a mostly sedentary life. Even recreational exercisers can benefit from focusing on carbs for energy (29). About 50–60% of daily calories should come from carbohydrates, focusing on complex sources like vegetables, fruits, and whole grains. These provide a steady release of energy throughout the day, helping to keep your blood sugar levels stable.
Carb loading is a common technique in the fitness world. This involves eating a very high-carb diet for a few days before a high-performance event like a competition or marathon. This practice allows the muscles to become completely saturated with glycogen to provide maximum endurance and stamina.
It can have some benefits but probably isn’t necessary for the average gym-goer. You will likely get the carbohydrates you need through your normal daily meals and snacks. Aim to include carbohydrates in most of your meals, and choose healthy, nutrient-rich options like brown rice, quinoa, oats, and sweet potatoes.
Protein
Getting enough protein helps build and repair muscle tissue, supporting muscle recovery and strength building. Depending on your body weight and fitness goals, 20-40% of daily calories will come from protein. This is one area where individual needs can vary considerably. Make sure to include protein with every meal, and choose a variety of sources like lean meat, poultry, fish, beans, lentils, tofu, and eggs.
One small study showed that ingesting 25g of whey protein before training could boost muscle growth when compared with a placebo. This protein source has been widely studied in the context of bodybuilding, strength training, and weight loss. But eating a high-protein diet throughout the day has also been shown to aid in building lean muscle mass.
Fat
It may seem counterintuitive to eat fat when you are working on your fitness goals. However, eating healthy fats plays an essential role in your physical wellbeing. This includes supporting healthy hormone levels. They also provide long-lasting energy that helps you sustain moderate-to-low intensity exercise.
A lot of studies looking at a low-carb, high-fat diet over time show benefit in fitness and body composition. Choose healthy fats like avocados, nuts, seeds, olive oil, and fatty fish.
Think about your overall nutrition intake. This will help inform your dietary choices each day.
Staying Hydrated
While not technically a food source, hydration is crucial when it comes to properly fueling for exercise. You lose a significant amount of water through sweating. Make sure to stay consistently hydrated. Even mild dehydration can cause reduced energy and decreased physical performance. It can also lead to headaches, muscle cramps, and fatigue.
You likely don't need to get overly concerned about sports drinks unless you're training for a marathon. It's unlikely that your mineral stores are being significantly impacted from your everyday exercise routine. If you’re exercising for more than an hour, they can be helpful for replacing electrolytes, especially if it is hot outside or you are a heavy sweater.
Staying consistently hydrated should keep your system functioning optimally for those hour-long (or less) sweat sessions. Water is essential for pretty much every bodily function, from building muscle tissue to digesting food. Most advice suggests that you should carry a reusable water bottle and sip on it consistently throughout the day. Drink plenty of fluids throughout the day, especially before, during, and after your workouts. You can also get fluids from foods like fruits and vegetables.
FAQs About How to Properly Fuel for Workouts
FAQ 1: How to properly fuel before a workout?
Eat a meal with a mix of complex carbohydrates and protein 3-4 hours before training or a snack with carbs and protein 1-3 hours before. Good options include fruit, yogurt, oatmeal, lean protein like chicken or fish, smoothies, peanut butter and jelly sandwiches, or whole-grain bread and cereal.
FAQ 2: How do you fuel your body for exercise?
Properly fueling for exercise is an all-day endeavor. Aim to get 50–60% of daily calories from carbs, 20-40% from protein, and the remaining from healthy fats. Strategically fueling before, during (workouts lasting longer than one hour), and after training will boost performance, aid recovery, and build strength and endurance. It will also help your body to burn fat more efficiently.
FAQ 3: How to fuel the body when working out?
If exercising less than an hour, you probably won’t need to refuel during a workout. Longer or more intense workouts might require snacks. Opt for easy-to-digest options like bananas, dates, chocolate milk, sports drinks, or energy gels. Staying hydrated is critical, and simple water is all you need in most situations.
FAQ 4: What is the best food to fuel your workout?
It depends on the individual and workout. Longer or more intense training often requires more carbohydrates, as this helps maintain the muscles’ glycogen stores. But your individual dietary goals (like building muscle mass or losing weight) and what time of day you’re exercising all play a role in your ideal choices. The best way to determine what works best for you is to experiment and see how your body responds.
Conclusion
Understanding how to properly fuel for a workout can transform your training and fitness progress. Your body will perform at its peak, so you see faster results. Eating strategically around workouts is important, but your daily food choices are just as impactful. Focusing on consuming enough complex carbohydrates, protein, and healthy fats ensures that you have the energy and stamina you need. Make sure to stay consistently hydrated, as this can significantly impact performance.
If you need personalized guidance on your fitness and nutrition journey, don't hesitate to reach out to me. As a personal fitness trainer, I'm here to help you optimize your workout and dietary strategies to achieve your goals.
