Fuel, Sweat, Recover: Work out smarter AND harder

Guest Author: Keely Frens, Dietetic Intern

Nutrition is Fuel: How to use it to your advantage

Nutrition and exercise go hand in hand. Once you’ve made movement a part of your routine, it’s just as important to consider how you’ll fuel that activity. Exercise is meant to make our bodies healthier, stronger, and more efficient—but it can’t do that without the right nutrition to support it.

Most of us have experienced that uncomfortable, bloated feeling during a workout and wondered what went wrong. Was it what we ate? How much we ate? Or when we ate it? On the other hand, maybe you’ve hit a wall mid-exercise, feeling fatigued and weak before you even complete the workout. The likely culprit in both scenarios? Fueling—or lack thereof.

Pre-workout: Timing and composition matter

Just like a machine needs fuel to run, our bodies need energy to power through workouts. And our bodies have a preferred source of that energy—carbohydrates! Carbs are our main energy source and will help you feel strong and energized throughout your workout.

When deciding what to eat before exercise, focus on timing and composition:

4+ hours before exercise:

This is likely a mealtime—load up a balanced plate with complex carbohydrates, protein, and healthy fats. The carbs provide energy, while the protein and fats ensure that energy lasts. Examples:

Rice, chicken, and veggies
Pasta with meat sauce and broccoli
Sandwich with meat and cheese

1-2 hours before exercise:

During this window, opt for a snack that prioritizes carbohydrates while still incorporating a little protein to prevent a rapid spike and drop in blood sugar. Examples:

Banana + nut butter
Whole grain bagel + jelly
Dried fruit + a handful of nuts

Less than 1 hour before exercise:

Stick to simple, fast-digesting carbs to provide quick energy while minimizing stomach discomfort. Examples:

Granola bar (chewy bar type - not protein-based)
A few pieces of fruit (dried will have more concentrated carbs and less fluid)

Dates are a great pre workout snack!

Fruit snacks or gummies

Finding what works for you:

Pre-workout fuel is personal. Some people (like me!) feel best with a snack about an hour before working out to ensure their energy stores are topped off. Others prefer to eat further in advance to avoid any stomach upset. The key is to know your body and plan accordingly. Your needs may also shift depending on workout intensity (cardio vs. weight training), so be willing to adjust as needed.

Post workout nutrition: Refuel and recover

Many people know that protein is essential post-workout to rebuild muscles and support strength gains—but that’s not the whole picture. Since exercise depletes energy stores, it’s just as important to replenish carbohydrates (especially after cardio or high-intensity training).

For optimal recovery, aim to pair protein, carbohydrates, and antioxidants in your post-workout meal or snack. Antioxidants—found in foods like berries, leafy greens, nuts, and even dark chocolate(; —help reduce muscle soreness, support recovery, and boost immune health.

Easy post workout snack ideas:

Smoothie: Frozen banana, berries, protein powder, and water
Greek yogurt bowl: Top with granola and fruit
Grain bowl: leafy greens, chicken, and quinoa

As a general guideline, aim for 20-40g of protein after your workout, depending on your body’s build and personal fitness goals.

The takeaway: Fueling matters!

Before a workout, we energize (think carbs!). After a workout, we recover (protein, carbs, and antioxidants). Fueling and refueling don’t have to be complicated or add extra meals to your day—simply planning your timing and having go-to snacks or meals ready can make all the difference.

Your body works hard for you - give it the energy it needs to continue to move & groove!