Gabriella Rao, RD

This is probably not groundbreaking news to you, but fueling is a KEY component of performing well in endurance sport. And yet, even though most of us know this to be true, we may not always practice optimal fueling (even as an RD, I’m not perfect!).

Knowing WHAT to eat and WHEN to eat it is just the beginning of the journey. In our busy day-to-day lives, having convenient fueling options is vital in ensuring that our pre- and post-workout nutrition is the best that it can be. So let’s review how to properly fuel around workouts and talk about some convenient options to help make fueling as effortless as possible. 

Before Your Workout: Build a Strong Foundation

Think of your pre-workout snack as a way to top off your energy stores and prepare your body for movement. Ideally, you want to eat something 30 to 90 minutes before your workout — enough time for digestion, but close enough to provide your body with readily available glucose.

What to include:

• Carbohydrates: These are your body’s quickest source of energy. They help fuel your muscles and brain.
• Protein: If you have a bit more time (60-90 minutes), Including a small amount of protein can support muscle tissue and reduce post-workout soreness.
• Hydration: Starting your workout well-hydrated is just as important as the food you eat. Aim for 8-16 oz or more in the couple hours leading up to your workout.

Examples:

• Banana with peanut butter
• Graham cracker sheets
• Slice of whole grain toast with an egg
• Fruit smoothie 

If you’re working out early in the morning and don’t tolerate a full snack, even something small — like a few crackers or half a banana — is better than nothing.

After Your Workout: Rebuild and Restore

After movement, your body needs nourishment to recover, rebuild muscle tissue, and replenish glycogen stores. Ideally, eat a meal or snack within 30–60 minutes post-exercise.

What to include:

• Protein: Helps repair and rebuild muscle fibers.
• Carbohydrates: Replaces the energy used during your workout and replenishes glycogen (stored glucose).
• Fluids and Electrolytes: Support rehydration and muscle function.

Examples:

• Turkey sandwich with whole grain bread and sliced veggies
• Smoothie with protein powder, frozen fruit, nut butter, and spinach
• Rice bowl with salmon, avocado, and roasted vegetables
• Chocolate milk (a simple and effective post-workout option)

If you’ve completed a longer or more intense session, your recovery needs may be higher — and that’s okay. A balanced post-workout meal can help reduce muscle soreness, prevent fatigue, and support your long-term goals.

Tune In to Your Body’s Needs

Fueling is not one-size-fits-all. Some people feel best with a substantial snack beforehand, while others may prefer something slightly lighter. Post-workout hunger may hit immediately or take time to return, though if you fall into the latter category, ensuring you refuel 30-60 minutes post-exercise is still critical. Listening to your body’s cues — and working with a nutrition professional — can help you find what works best for you.

Need personalized guidance? Book a session with me and take the next step toward feeling your best — before, during, and after every workout.