Chosen theme: Pre and Post Workout Nutrition Essentials. Welcome! Let’s turn smart fueling into a simple, enjoyable ritual so you show up primed for training—and leave primed for growth. Subscribe and share your routine; we’ll refine it together.
Macronutrients That Matter
Before training, emphasize easily digestible carbohydrates: ripe fruit, rice cakes, oats, or toast with honey. Post-workout, target roughly 1.0–1.2 g/kg carbs to top up glycogen faster, especially after long or intense sessions.
Hydration and Electrolytes Without Guesswork
Start the day hydrated. Consider 5–7 ml/kg of water four hours pre-session, adjusting based on urine color and thirst. Add a pinch of sodium if you tend to cramp, especially in hot, humid environments.
Hydration and Electrolytes Without Guesswork
Weigh yourself before and after a typical workout to estimate fluid loss. Replace about 125–150% of that loss over the next few hours and include sodium—roughly 300–700 mg per liter—if you’re a salty sweater.
For 60+ minutes, favor more carbs before and during. Consider 30–60 grams per hour for moderate intensity, scaling towards 90 grams in very long sessions if tolerated. Post-session, prioritize carbs to restore glycogen swiftly.
Tailoring Fuel to Training Type
Managing Fiber and FODMAPs
Keep pre-workout fiber modest. If you’re sensitive, choose lower-FODMAP fruits like bananas and oranges, and cook oats well. Save cruciferous vegetables and legumes for later meals to prevent mid-session discomfort.
Caffeine: Timing and Tolerance
1–3 mg/kg caffeine 30–60 minutes pre-workout can boost performance, but test your tolerance. Hydrate alongside, and avoid late-evening doses if sleep quality drops. Note your sweet spot and tell us what works for you.
Heat, Pace, and the GI Truce
In hot conditions, slow early pacing and sip smaller, frequent amounts to ease digestion. Cooler drinks can help comfort. Practice race-day fueling in training to build tolerance and confidence before key events.
Batch-cook grains, wash fruit, and pre-portion protein so post-workout choices are automatic. Two hours of weekend prep can remove a dozen decisions on busy days. Share your favorite quick-prep hacks with our community.
Pack collapsible shaker, protein, and electrolyte packets. Scout nearby groceries for fruit and yogurt. One reader, Maya, credits this routine for breaking her 10K plateau while traveling weekly for work.
Log timing, foods, and how you felt. Watch patterns emerge: stronger lifts after oats, calmer stomach with rice, better sleep with earlier dinners. Subscribe for our printable tracker and monthly fueling experiments.