Ask-A-Coach: What to eat to fuel my training?

Navigating the world of nutrition can be daunting! With so much information out there, it can be overwhelming for someone starting their fitness journey or even an experienced coach (like me) to understand and digest (pun intended) all of the research and figure out a strategy that works best for you.

When it comes to fueling your workouts, what and when you eat can make a difference in your performance and recovery, but not at much as you might think (it all depends on YOU and your goals).

In this article, I’ll dive into the science behind workout nutrition and provide actionable tips on what to eat before, during, and after exercise to help you get the most out of your active lifestyle.

FIRST UP THE SCIENCE: HOW THE BODY UTILIZES FOOD

Food isn’t just fuel—it’s information. Every macronutrient plays a vital role beyond just providing calories:

- Protein: Muscle repair, immune function, and satiety

- Fats: Hormone production, cell health, and long-term energy (with omega-3s supporting recovery)

- Carbohydrates: Primary energy source for high-intensity activities, replenishing muscle glycogen for explosive efforts.

The body’s metabolism shifts between burning carbohydrates and fats depending on availability and demand. During high-intensity training, carbohydrates dominate as fuel because they generate ATP rapidly. However, during lower-intensity activities and rest, fats become the primary energy source since they provide a more sustained release of energy.

A 2021 study in Sports Medicine found that muscle glycogen depletion can reduce power output by up to 25%, significantly impacting performance in strength and endurance sports. And there are many more studies out there showing that strategic dietary manipulation - such as periodized low carb training or targeted carbohydrate intake can enhance metabolic flexibility and performance. But does that really matter to you if you are training for general health?

Additionally, gut health influences nutrient absorption and energy metabolism. Poor digestion or inflammation can impair how the body processes and utilizes food, leading to fatigue, poor recovery, and reduced performance. I’m highlighting this to show the importance of not just what you eat, but how well your body absorbs and utilizes it.

For optimal performance, fueling must align with training demands. People benefit from higher carbohydrate intake around intense sessions, while fats and proteins support sustained energy and recovery throughout the day. Understanding this balance allows for better energy management, improved endurance, and maximized athletic potential (if those are your goals).

WORKOUT NUTRITION EXPLAINED

FIRST UP PRE-EXERCISE

Pre-exercise nutrition can make a big difference in performance and recovery.

Here's what to focus on:

- Protein: Helps maintain or increase muscle size, reduces muscle damage, and boosts muscle-building capabilities. Any protein source within a few hours of exercise works.

- Carbs: Fuels training, enhances high-intensity performance, preserves muscle and liver glycogen, and supports protein synthesis. Carbs are beneficial for both short and long workouts.

- Fats: Don't directly impact performance, but help slow digestion and provide essential vitamins and minerals.

PRE-EXERCISE NUTRITION IN PRACTICE

1. 2-3 hours before exercise: Eat a mixed meal with protein, complex carbs, and healthy fats, accompanied by a low-calorie drink like water. Meal composition may vary depending on individual needs, size, goals, and activity duration/intensity.

Examples:

• Grilled chicken, brown rice, and steamed vegetables
• Oatmeal with banana and almond butter
• Whole-grain toast with eggs and avocado

2. 0-60 minutes before training: Opt for a smaller, easily digestible meal or a liquid shake/smoothie with protein, carbs, and healthy fats. Choose foods that agree with your stomach to avoid discomfort during exercise.

Examples:

• Banana or apple with peanut butter
• Greek yogurt with berries
• A smoothie with fruit, oats and protein powder

A balanced meal or snack with protein and carbs before exercise can help you perform better and recover faster. Avoid high fat and high fiber foods right before a workout as they can slow digestion. Also, focus on staying hydrated with water leading up to your workout.

DURING EXERCSIE NUTRITION

Not everyone needs it: During exercise nutrition is typically only necessary for:

- Endurance athletes (e.g., long-distance runners, cyclists)

- High-intensity, long-duration activities (e.g., marathons, triathlons)

- Multiple daily training sessions

- Advanced individuals with specific performance or body composition goals

For most casual exercisers, water and a balanced pre-workout meal are sufficient.

POST-EXERCISE NUTRITION

Similarly to pre-exercise nutrition, post-exercise nutrition can also make a big difference in performance and recovery. After training your body switches into repair mode, muscle protein synthesis increases and glycogen stores need replenishing. People have talked for years that the "anabolic window" ("best recovery/repair time for muscles") is within 30-60 minutes post workout. However, there is now significant research to suggest that this may not be as critical as people have been led to believe. In a recent Huberman Lab podcast, Andrew Huberman and his guest Alan Aragon (renowned nutrition and fitness expert) go into depth around this topic and I urge anyone wanting to know more to listen to the episode on "How to Lose Fat & Gain Muscle".

Here's what to focus on:

- Protein: 40-60g for men, 20-30g for women; whole food or protein powder, fast-digesting or not, both are effective.

- Carbs: Whole food carbs with fruit are best; refined sugars not necessary for glycogen replenishment, except for endurance athletes with back-to-back intense sessions.

- Fats: Don't hinder the benefits of protein and carbs; they may even provide additional benefits; up to 55g post-training doesn't impede glycogen replenishment.

Aim for a balanced meal with protein, carbs, and healthy fats after exercise. TOP TIP: Don't skip hydration - remember to replace the fluids lost through sweat.

POST EXERCISE NUTRITION IN PRACTICE

- Timing: Aim to eat within 1-2 hours after exercise, depending on your pre-workout meal.

- If you:

- Ate a small meal or trained in a fasted state, eat within 1 hour.

- Ate a normal-sized meal 1-2 hoursbefore training, you have 1-3 hours to eat after training.

- What to eat: A mixed meal with protein, veggies, carbs, and healthy fats.

- Portion guidelines:

- Men: 2 palms protein, 2 fists veggies, 2 cupped handfuls carbs, 2 thumbs fats.

- Women: 1 palm protein, 1 fist veggies, 1 cupped handful carbs, 1 thumb fats.

- If you're not hungry: Liquid nutrition is an option.

BUT REMEMBER NUTRIENT TIMING IS ONLY A SMALL PIECE OF THE PUZZLE

Nutrient timing isn't for everyone. While some athletes and serious exercisers may benefit from strategic nutrition planning, for most people, it's not a priority. Stressing about when to eat protein, carbs, fats, and supplements can be distracting and even counterproductive. Context matters - what works for a serious athlete may not be necessary for a recreational exerciser.

Nutrient timing is just one tool, and won't magically transform your physique or performance if fundamental nutrition habits aren't in place. For most people, focusing on overall diet quality and consistency is more important than timing (again, I urge you to listen to that Huberman Lab episode with Alan Aragon!).

THE BOTTOM LINE

For most people, the key to supporting their fitness goals lies in overall diet quality and quantity. If you're exercising for general health, have modest goals, or don't have specific nutritional needs, you can likely focus on:

- Eating whole, nutrient-dense foods like lean proteins, veggies, whole grains, and healthy fats

- Paying attention to portion sizes and overall calorie intake

- Eating mindfully and stopping when satisfied

- AND HYDRATION HYDRATION HYDRATION

In many cases, this approach can be more than enough to support your fitness goals, fuel your workouts and feel better doing it.