Fueling Your Body for Success: Nutrition Tips for Every Workout

Whether you're training for a half marathon, hitting the weights at the gym, flowing through a yoga session, or sweating it out in a Pilates class, proper nutrition is essential for optimizing your performance and achieving your fitness goals. In this blog, we are going to share some key tips to fuel your body effectively for different types of workouts and avoid burnout along the way.

Importance of Carbs for Energy: Shorter Workouts or High Intensity Workouts

Before we dive into the types of workouts, let’s make sure we understand carbohydrate’s role.

Carbs create glucose which is fuel for our short and high intensity workouts. For longer workouts, we use glycogen stores as fuel. Glycogen is the way our body processes and stores glucose which occurs mainly in the liver and muscles. Glycogen stores can run out, so making sure we properly fuel with carbs before a workout will ensure that we have sufficient fuel for a longer workout.

For our cardio junkies and gym rats – this will be important to keep in mind.

Cardio Workouts (e.g., Running, Cycling):

Cardiovascular exercises like running or cycling require carbohydrates for sustained energy. Prioritize complex carbohydrates such as whole grains, fruits, and vegetables to fuel your workouts. Complex carbs rebuild glycogen stores helping your body to have sustained energy during your run, and help you recover faster.

 Aim for a balance of carbohydrates and protein before your workout to provide energy and support muscle recovery afterward.

Try and eat 1-3 hours before your run to avoid tummy troubles, but if you don’t have that kind of time, a banana is your best go-to.

Here are some meal ideas that are optimal for cardio workouts:

-       PB&J: Multigrain bread for carbs and peanut butter for protein

-       Oatmeal with Fruit: If you are a morning workout person, starting your day with high fiber whole grain oatmeal will stabilize your blood sugar for longer helping you to feel energized for longer. Add milk if you want a boost of protein.

-       Fruit Smoothie: Smoothies are great for pre-workouts because they are easy to digest. Adding protein is easy and they keep you full and energized.

-       Trail Mix: A healthy trail mix with various nuts and dried fruit can give you the perfect amount of energy that is easy on the stomach.

Hydration is also crucial, so be sure to drink plenty of water before, during, and after your cardio sessions to stay hydrated and perform at your best. Long cardio sessions can cause you to lose minerals faster than other workouts because of the amount of sweat excreted. Make sure you are replenishing with chocolate milk, coconut water, or water with lemon and a pinch of sea salt to keep mineral and electrolyte levels up.

Post Workout most people think that protein is king post cardio workouts, but a carb + protein combo will enhance the restoration process. A 3:1 carb to protein ratio is optimal, especially with longer runs, swims, bike rides, whatever it is you’re are doing.

Post workout meal/snack ideas:

-       Eggs & Whole Wheat Toast

-       Chocolate Milk – on the go easy snack if food is not an option

-       Turkey, avocado, whole grain wrap: Healthy fats, protein and high fiber to rebuild

-       Greek Yogurt and Fruit

-       Salmon & Sweet Potatoes

-       Chicken, brown rice and veggies

-       Bagel & eggs

Post workout we are aiming to rebuild with protein and rebuild the glycogen stores we used in the workout. Make sure to also incorporate those healthy fats which ease post-workout inflammation which causes soreness.

Strength/Weight Training:

For strength and weight training, focus on equal parts of carbohydrate and protein-rich foods to support muscle growth and repair. Incorporate lean protein sources such as chicken, fish, tofu, beans, and Greek yogurt into your meals and snacks. Additionally, include healthy fats from sources like avocados, nuts, and olive oil to provide sustained energy and support hormone production. Stay hydrated throughout your workout to maintain optimal performance and aid in muscle recovery.

 If you plan on fueling 60-90 minutes before working out, here are some ideas for what to eat:

-       Whole Wheat Toast & 1 egg, 3 egg whites

-       Banana & 1 cup cottage cheese

-       1 cup chopped chicken breast, ¼ avocado, and whole wheat tortilla

-       Protein shake + banana

Our focus here is similar to cardio in the fact that we are trying to prioritize carbs, but the protein intake is more important for muscle building exercises like weight training. Here, the ratio is more 1:1 for preworkout, and post workout we are aiming for a 2:1 carb to protein ratio. Fats are also important to decrease inflammation. Trust me, this is a must with weights if you want to be able to walk the next day. Here are some ideas for post strength workout meals:

-       Veggie omelet, whole wheat toast & ¼ avocado

-       Meat (fish, chicken, steak), quinoa, roasted veggies, tahini

-       Chicken salad or tuna salad with whole grain crackers

-       Whole wheat wrap, eggs, cheese, arugula

Pilates/Yoga:

For mind-body workouts like Pilates and yoga, prioritize balanced nutrition to support both physical and mental well-being. Opt for a smaller amount of food, and a combination of carbohydrates, protein, and healthy fats to fuel your practice and promote overall health. Consider incorporating nutrient-dense foods such as leafy greens, nuts, seeds, and lean protein sources into your meals to nourish your body and support flexibility and strength. Stay hydrated with water or herbal teas to enhance focus and concentration during your practice.

To lean and tone, our body doesn’t need the high carb and protein mix like it would for cardio. Here are some ideas for pre workout meals, about 60-90 minutes before working out:

-       Banana & almond butter

-       Handful of nuts

-       Whole grain toast & almond butter

-       Avocado toast

Post workout, we are focusing on a 1:1:1 ratio of carbs, proteins and fats. Here are some ideas for post workout meals/snacks:

-       Dates, almond butter, chia seeds, cinnamon

-       Eggs, spinach, English muffin, ¼ avocado

-       Chickpea salad sandwich with lettuce on whole grain bread

-       Chicken breast, quinoa, leafy greens and tahini

-       Veggie omelet, sweet potatoes and spinach

-       Large salad with meat, carbs and fats (sweet potatoes, avocado, olive oil, tahini)

-       Veggies and hummus

Avoiding Burnout:

Regardless of the type of workout you choose, it's essential to listen to your body and avoid overtraining. Incorporate rest days into your routine to allow your muscles time to recover and prevent burnout. This for me was hard to incorporate. I felt like if I took a day off, I would ‘get behind’ or ‘get off track’. But the truth is, you will see results faster and easier if you starting taking a day off. Your body needs that time to rest and you will be stronger down the line because of it.

It's all about balance. Balance is the key to sustaining a habit and creating a healthy lifestyle that is manageable and enjoyable.

Proper nutrition plays a critical role in fueling your body for different types of workouts and preventing burnout. By prioritizing nutrient-dense foods, staying hydrated, and listening to your body's needs, you can optimize your performance, support muscle recovery, and achieve your fitness goals. Remember to enjoy the journey and celebrate your progress along the way!

Namaste Friends.