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Fuel for RESULTS!

Updated: Sep 7, 2022

You are regularly moving that body and working out- Go YOU!!

Now the next critical piece of the health and wellness puzzle…what to eat?!

A common conversation at COREFIT is what to eat before and after your workouts.

Reminder - every body is different so do what works for you, but here are some general guidelines that may help you FUEL for RESULTS!

What's the connection between eating and exercise?

Eating before a workout improves performance and is a smart strategy when you want to feel your best during your entire session. Choosing a carbohydrate-rich snack or meal before an intense workout helps ensure your muscles and liver have the stored energy to fuel your exercise.

You generally work out in the am and are not hungry when you wake up.

Is it ok to exercise on an empty stomach?

If you're walking around the block, eating before exercise is not much of a concern. However, if you want to push your body to burn calories and build strength, make sure to eat something light before those early morning workouts. Plus, eating before exercise helps ensure you don't feel faint or lightheaded during workouts. Since liquids move through the stomach faster, they are easier to tolerate when your stomach is still waking up. Consider a high protein shake or smoothie. If you prefer to chew your meals try eating a banana, apple or whole grain toast with nut butter.

Leaving work, you are hungry and headed to the gym.

What should you do?

Strive to eat a small snack before you leave work. Fueling anywhere between 30 minutes to one hour before your workout leaves some time for digestion. For optimal fueling, choose something with carbohydrates and lean protein. Consider a cooked small sweet potato, yogurt with mixed berries and a few nuts, half of a peanut butter and jelly sandwich on whole grain bread, a right sized protein bar with few ingredients or a piece of fresh fruit. Experiment with portions and find the right amount that works for your body and health goals.

Post-workout eating

For optimal recovery, it is important to also eat after exercise. Experts recommend eating a small meal containing carbohydrates and protein within an hour of finishing your exercise. This combination of macronutrients helps replenish your energy and rebuild your muscles. Options include yogurt and fruit, nuts and fruit, cheese and crackers, peanut butter and apple, a protein shake or bar. In addition to your post-workout snack, make sure to hydrate, replacing the fluids lost through activity.

It may take trial and error to figure out what and when you should eat with your workout schedule and what foods settle best with your stomach. Take note of how you feel and how you perform.

Keep it Simple!

FUEL your body for how you want it to FEEL and what you want it to DO!

Need a little guidance? Sign up for a FREE Nutrition Consult today!

Information gathered from an article written by Joanna Kriehn, MS, RDN, CDCES Adapted from original content by Ryan Newhouse

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