Fueling Your Workout

Why is it important to fuel your training?

Fueling before training is essential not just for energy, but also for staying focused and preventing injuries, which is key especially once those gray hairs start creepin’.

When you eat before a workout, you're giving your brain the fuel it needs to stay sharp, which helps you concentrate better during your training. Plus, having the right nutrients in your system can protect your muscles and joints, reducing the risk of injury. It's about setting your body and mind up for success, so you can train harder, stay focused, and recover faster.

Fueling should differ based on the type of training

Different types of training, such as endurance workouts versus strength training, require different types of fuel to optimize performance and recovery. For example, endurance workouts (training for one hour +) lean a bit heavier on carbs for sustained energy, while strength training might benefit from more protein with the carbs to support muscle repair.

Sports Dietician Reilly Beatty suggests adjusting your fueling strategy based on how much time you have before your workout or game to optimize performance and energy levels.

For all suggested eats below, adjust protein/carb ratio based on the type of training you’re doing that day.

Pre-training

2+ Hours Before: If you have a few hours before your workout, have a balanced meal that includes carbohydrates, protein, and some healthy fats. This meal should be substantial enough to fuel your body but not so heavy that it slows you down.

Suggested eats:

• Chicken and rice with veggies

• Steak & Eggs, toast with jam, and a piece of fruit

• Chicken burrito with fajita veggies, rice and some guac or avocado

1-2 Hours Before: If you have less time, opt for a smaller meal or a substantial snack that's rich in carbohydrates with some protein. You want something that will digest in time to provide energy without sitting heavily in your stomach.

Suggested eats:

• Greek yogurt with granola, honey, and berries

• Peanut butter and jelly sambo with a glass of Fairlife milk…grape jelly only on pb&j, strawberry is for communists

• Overnight oats…check out our Instagram here for a quick, great tasting recipe

30 Minutes or Less: When you're short on time, have a quick, easily digestible snack that’s high in carbohydrates. The goal here is to give your body a quick boost of energy without overwhelming your digestive system with extra fats, protein or fiber.

Suggested eats:

• Banana

• Nature’s Bakery Fig Bar…Blueberry is a good flav

• Pretzels

• Apple sauce…GoGo Squeez is a convenient brand to use on the go.

By adjusting your fueling strategy based on the amount of time before your workout, you ensure that your body has the right kind of energy available exactly when you need it most.

Make sure to hydrate properly before training as well. Consume 8-12 ounces of an electrolyte drink about one hour prior to hard training.

Try to steer clear of any products with sugar alcohols, which are commonly found in some protein bars, low-calorie snacks, and sugar-free products, within an hour or so of training as they can cause stomach discomfort, bloating and gas.

Intra-training

Jeff Nippard is a bodybuilder, powerlifter, and fitness YouTuber known for his evidence-based approach to strength training and nutrition. He suggests that using intra-workout fuel makes the most sense in four cases:

• You train fasted

• You’re in a caloric deficit (and lean)

• Workouts last longer than 1 hour

• Elite trainee seeking optimization

Nippard recommends an intake of 0.5 grams of carbs per minute of training, starting at 30 minutes in. So if you train for 90 minutes, he recommends 30 grams of carbs starting 30 minutes in. This formula can also be highly useful to help fuel our kids sports practices and games.

Reilly Beatty also suggests including sodium along with carbs to replenish electrolytes lost through sweat.

Suggested fluids:

• 20oz Gatorade with a crank of a salt grinder. This will give you 36g of simple, fast-digesting carbs with ~400g sodium.

• If you’re in a caloric deficit to lose body fat, even 5-10g of carbs can go a long way to boost your energy levels during training.

Post-training

Jeff Nippard recommends post-training, go for about 0.22 grams of protein per pound of body weight and 0.5 grams of carbs per pound. For example, a 180 pound male would aim for 40g of protein and 90g of carbs. Try to get these nutrients within a couple of hours to help your muscles recover and refuel your energy stores. It’s a straightforward way to ensure your body is ready for the next workout. If you’re in a caloric deficit adjust accordingly to help you spread your calories more evenly throughout the day.

Suggested eats:

• Breakfast: oatmeal with a mashed banana and 2 scoops of protein powder…the combo of chocolate and peanut butter is so choice 👌

• Smoothie: check out our Insta page here for our Berry Sanders smoothie recipe

• Lunch: Mix 4 ounces of shredded rotisserie chicken breast mixed with 1/2 an avocado and a dollop of Bolthouse Farms Avocado and Cilantro dressing. Throw it on top of a couple slices of Dave’s Killer 21 Whole Grains & Seeds bread. Add some baby carrots, pretzels (or a pickle) and an apple on the side to get in additional fruit, veg and sodium. Make sure to be cautious of your sodium intake if you have high blood pressure, heart disease, and/or kidney disease.

• On the go: protein shake and a Nature’s Bakery fig bar and/or a banana

• Convenient Dinner: Birds Eye Southwestern Power Blend with 4oz shredded rotisserie chicken and extra salsa…add in a squeeze of lime to hit the bonus round.

By tailoring your fueling strategy to your specific training style and needs, you can enhance your performance and overall health. If you have any questions on fueling for specific events or training don’t hesitate to reply to this email.

To learn more about fueling for training check out Jeff Nippard’s You Tube post on the subject here.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.