What to Eat: Fueling Your Body for Better Workouts

🍎 Eat Smart, Train Smarter

To get the most out of your workout, you need to fuel your body with the right food at the right time. Exercise alone won’t deliver results if your nutrition is off—especially if you're training hard and want to build strength, preserve lean muscle, and improve recovery.

🕒 Before Your Workout: Fuel Up

Never lift weights on an empty stomach.
Doing so may cause your body to burn muscle instead of fat, which undermines your fitness goals.

Ideal Pre-Workout Snacks (90 minutes before):

• Whole wheat toast + peanut butter + ½ banana

• Apple + peanut butter + a handful of almonds

• Greek yogurt + berries

Avoid:
Heavy, slow-digesting meals like oatmeal or high-fat foods—they’ll weigh you down and make your workout uncomfortable.

🔁 After Your Workout: Rebuild and Recover

Recovery nutrition is just as important as the workout itself. Your body is primed to rebuild muscle and burn more calories thanks to the EPOC effect (Excess Post-Exercise Oxygen Consumption).

Best Post-Workout Meals (within 30–60 minutes):
Your post-workout plate should favor carbs over protein (4:1 ratio):

• Grilled chicken + sweet potato

• Turkey sandwich on whole grain bread

• Bowl of oatmeal + side of eggs

• Yes, even your favorite "forbidden" food in moderation can fit in here!