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Working out is obviously an extremely important aspect of improving your health, fitness & performance. You NEED it to be a consistent part of your life if you’re going to be physically (and mentally) fit.

But not many people pay attention to how the foods they eat, impact their training performance. Imagine every workout you did, you were 10-20% stronger. You had 15-20% more endurance. Or 5-10% more energy?

How much harder you’d be able to push. How much faster you’d get results.

Properly fueling your body can accomplish this.

Here’s the 3 changes I’d implement into my diet, to get the absolute most out of every workout I did:

1. Pre Workout Nutrition

The goal of pre-workout nutrition is to optimize energy levels, enhance performance, and prevent fatigue. A balanced pre-workout meal or snack should include a combination of carbs, protein, and healthy fats.

Carbohydrates serve as the primary source of energy for your muscles, so aim to consume complex carbohydrates such as whole grains, fruits, and vegetables. These provide a steady release of energy to sustain you throughout your workout. Additionally, including a moderate amount of protein can help support muscle repair and growth, while healthy fats provide sustained energy and promote satiety.

Some examples of pre-workout snacks include a banana with almond butter, Greek yogurt with berries, or a turkey and avocado whole-grain wrap. Experiment with different options to find what works best for your body and preferences. You need something in your system that will last the duration of your workout.

2. Intra – Workout Nutrition

During prolonged or intense workouts, it’s crucial to maintain proper hydration and replenish glycogen stores to sustain performance and prevent fatigue. Hydration is essential for regulating body temperature, lubricating joints, and delivering nutrients to muscles. Dehydration can lead to decreased endurance, impaired cognitive function, and increased risk of injury.

For shorter workouts lasting less than an hour, water is typically sufficient to stay hydrated. However, for longer or more intense sessions, consider incorporating a sports drink or electrolyte-enhanced water to replenish lost fluids and electrolytes. These beverages can help maintain hydration levels and provide a source of carbs for energy.

In addition to hydration, consuming easily digestible carbs during extended workouts can help sustain energy levels and delay fatigue. Portable snacks like energy gels, sports chews, or homemade energy bars can provide a quick source of carbohydrates to fuel your muscles during prolonged exercise. Experiment with different options to find what works best for you and practice your fueling strategy during training sessions to optimize performance.

3. Post Workout Nutrition

After completing a challenging workout, your body requires nutrients to recover, repair damaged muscle tissue, and replenish depleted energy stores. The post-workout period is a critical window of opportunity to refuel and promote muscle recovery and growth. A combination of carbohydrates and protein is essential to support these processes and maximize the benefits of your training session.

Carbohydrates help replenish glycogen stores, while protein provides the building blocks necessary for muscle repair and growth. Aim to consume a post-workout meal or snack containing both carbohydrates and protein within 30 to 60 minutes after exercise to optimize recovery. Examples of post-workout snacks include a protein smoothie with fruit, grilled chicken with sweet potatoes, or Greek yogurt with granola.

In addition to macronutrients, don’t forget the importance of hydration in the post-workout period. Replenishing fluids lost through sweat helps prevent dehydration and facilitates the transport of nutrients to muscles. Water is typically sufficient for rehydration, but if you’ve engaged in prolonged or intense exercise, consider incorporating a sports drink or electrolyte-enhanced water to replace lost electrolytes.

This is why I talk so much about eating for performance first. Food is meant to fuel our day to day life & the needs of our bodies. If you want to do something ‘extreme’ with your body like lose 30lbs, add 10lbs of muscle, lift 2x your bodyweight, be able to run a marathon; you NEED to pay attention to how you’re fueling it.

Don’t just work out, but neglect your nutrition around your lifts. Tie it all together & your results will skyrocket.

See you next week.

How We Can Help You:

If you want help implementing these nutrition strategies for yourself, take our Transformation Quiz here, and we’ll help you get it done.