How to Fuel Your Workouts.

Becky Hemmert
Aug 17
2 min read

If you want to lift heavier, run farther, and recover faster, what you eat and when matters just as much as how you train. Fueling your body correctly can make the difference between feeling drained or unstoppable during your workouts. Not to mention lowers your chance of DOMS.

Let’s break down the essentials of nutrition for strength and endurance.

1️⃣ Understand Your Macronutrients

Your body relies on three main macronutrients:

Protein: Helps repair and build muscle. Essential for recovery after strength training. Sources: chicken, fish, eggs, tofu, Greek yogurt, beans.
Carbohydrates: Your body’s preferred energy source. Carbs fuel your brain, muscles, and stamina. Focus on whole grains, fruits, vegetables, and legumes.
Fats: Important for long-term energy, hormone balance, and joint health. Choose healthy fats like avocado, nuts, seeds, and olive oil.

Balancing these macronutrients properly is key to performing your best.

2️⃣ Pre-Workout Fuel

Eating before a workout gives your body the energy it needs to perform at its peak. Some tips:

Eat 1–2 hours before training.
Include a combination of carbs and protein.
Keep fat low before workouts, as it slows digestion.

Quick examples:

Banana with peanut butter
Greek yogurt with berries
Oatmeal with a scoop of protein powder

3️⃣ Post-Workout Recovery

After a tough session, your muscles need nutrients to recover and grow. Focus on:

Protein: Helps rebuild muscle fibers.
Carbs: Replenishes glycogen stores in your muscles.
Hydration: Water and electrolytes to replace what you lost through sweat.

Quick recovery meals/snacks:

Protein shake with fruit
Turkey sandwich on whole-grain bread
Hummus with whole-grain crackers and veggies

4️⃣ Hydration is Key

Never underestimate the power of water! Proper hydration improves endurance, reduces fatigue, and supports recovery.

Aim for water before, during, and after workouts.
For longer sessions (over 60 minutes), consider electrolytes to replace lost minerals.

5️⃣ Tips for Success

Plan ahead: Prepping snacks or meals can help you stick to your nutrition goals.
Listen to your body: Adjust portions based on how you feel and your activity level.
Experiment: Everyone’s body is different. Find the combination of foods and timing that makes you feel energized.
Fueling your workouts isn’t about strict rules — it’s about giving your body what it needs to perform, recover, and thrive. Start paying attention to your nutrition today and notice the difference in your strength, endurance, and overall energy!