Written by Charlotte Hargrave, RD
You can log every mile, lift every rep, and still leave performance on the table if your nutrition strategy is an after-thought. Food is fuel—and when and what you eat can boost energy, sharpen focus, and speed recovery.
Pre-Workout: Carbs Are Your Turbo Boost
During exercise, your muscles burn through glycogen (stored carbohydrate) first. Studies show that a 60-minute, moderate-intensity session can drain 30–40 % of those stores, leading to early fatigue if you don’t top off beforehand.*
Game-plan: Eat a light, carb-focused snack 30–60 minutes before you move. Aim for 15–30 g of easily digested carbs—enough to raise blood-glucose without weighing you down.
Quick-hit ideas (≈ 25 g carbs each):
| Snack | Carbs (g) | Bonus Nutrients |
|---|---|---|
| Banana + 1 Tbsp almond butter | 27 | Potassium & healthy fats |
| ½ cup oatmeal + ¼ cup berries | 29 | Fiber & antioxidants |
| PB on whole-grain half-slice | 22 | B-vitamins for energy metabolism |
| ¾ cup Greek yogurt + fruit | 20 | 8 g protein for satiety |
| ¼ cup trail mix (nuts & raisins) | 24 | Iron & magnesium |
Post-Workout: The Repair Crew
Intense exercise creates tiny micro-tears in muscle. Consuming 20–30 g of high-quality protein plus 30–60 g of carbs within two hours can boost muscle-protein synthesis by up to 50 % and replenish glycogen roughly 40 % faster than delaying your meal.*
High-impact recovery combos:
- Avocado toast (whole-grain) + hard-boiled egg
- 8 oz low-fat milk blended with ½ cup berries
- Whole-grain English muffin + peanut butter
- Protein smoothie: ¾ cup Greek yogurt, 1 cup fruit, 1 cup almond milk
- 4 oz grilled salmon or chicken + 1 cup roasted sweet potato
Hydration: Your Unsung Hero
Even 1–2 % dehydration can cut strength and endurance noticeably. Keep a bottle handy and sip 5–10 oz every 20 minutes of exercise, then replace fluids afterward until urine is pale lemonade-colored.
Bottom Line
Smart snacking and steady sipping let you train harder, recover quicker, and get more out of every sweat session. Plan your plate like you plan your workout—and watch the results stack up!
*Sources: Academy of Nutrition and Dietetics; National Academy of Sports Medicine; Journal of the International Society of Sports Nutrition.
