Fuelling Up for Better Workouts: What to Eat, When to Eat, and How to Recover

Running & training has become my happy place—a time to think, unwind, and challenge myself. But let’s face it: training is stressful on our bodies. Hard workouts, strength sessions, and long miles all break muscle fibers down, which is exactly how we get stronger—provided we give our bodies the right nutrition to rebuild.

In my quest to feel great and perform at my best, I started digging into the what and the when of eating to help me perform better during my workouts. There are loads of articles out there from sports nutritionists and experts at places like the Academy of Nutrition and Dietetics, the American College of Sports Medicine (ACSM), and the International Society of Sports Nutrition (ISSN). But how do you make sense of the information, and what do you really need to know?

Here’s what I’ve learned that’s helped me stay properly fuelled, recover quickly, and keep the joy in my performance.

The Basics: Macronutrients 101

Protein

Protein is the building block for muscle, bone, enzymes—even our immune system. According to many sports dietitian's, active individuals often benefit from 1.2 to 2.0 grams of protein per kilogram of body weight each day (though strength-focused athletes sometimes aim for the higher end) for my imperial measurement friends that's around 1.0 - 1.5 grams per pound if you are strength focused, 0.8 - 1.0 grams per pound at a minimum daily intake.

So it's safe to say that Protein is basically the engine of our body’s recovery process.

Now foods get broken down into 2 further types of proteins:

Complete Proteins: Contain all nine essential amino acids (e.g., fish, poultry, meat, eggs, dairy, quinoa, soy, buckwheat).
Incomplete Proteins: Lack some essential amino acids (e.g., most legumes).
You can combine these proteins with other foods (think rice and beans, peanut butter on whole wheat, or hummus and pita) to get the full spectrum of amino acids.

SPORTS NUTRITION TIP: You can find sports supplements called BCAA's and EAA's on the market. These provide you the essential amino acids that your body needs to help aid the repair of muscle tissues, and to supplement your normal dietary intake.

Carbohydrates

Carbs are your body's main energy source, especially for higher-intensity runs or workouts. They come in three forms

Sugars (fruits, honey, table sugar): Quick and efficient sources of energy.
Starches (rice, pasta, bread, corn): Easily converted to glucose, providing sustained energy.
Soluble Fiber (oats, barley, beans, seeds): Slower to digest, helps maintain steady blood sugar, and beneficial for heart health.

When fuelling on the run or during workouts, simple sugars (glucose, fructose, dextrose) found in fruits, gels, and drinks can provide quick energy. Let it be known though, that some people do have sensitivities to certain types when working out—so testing what carbs are going to work for you with activity is essential for a happy stomach.

Fats

Fats do much more than provide backup energy; they’re also crucial for nutrient absorption and hormone production. Fats are also the most calorically dense of the 3 macros coming in at 9cals/gram, which is why it gets a bad rap.

In general:

Polyunsaturated and Monounsaturated Fats: Found in fish (omega-3s), olive oil, nuts, avocados—these can help reduce inflammation and support overall health and are considered the healthy fats.
Saturated Fats: Butter, cheese, and other animal products—tasty in moderation, but be mindful of how much you consume. There are good - but again, in moderation.
Trans Fats: These fats are the ones you want to avoid. Check food labels and become aware of how much Trans Fats you are consuming, as these are the silent killers in nutrition.

Timing Is Everything

Before Your Workout

Most sports nutritionists recommend eating a balance of protein and carbohydrates about 1–2 hours before exercise to top off your energy stores, and then about 30 minutes before having some small carbohydrates to ensure your body has a fresh intake of energy to fuel your performance .

If you like to work out first thing in the morning, getting a full meal in might be hard. However, if you’re short on time and can’t stomach solids, opt for a quick protein smoothie or a piece of toast with nut butter to avoid bonking during your workout. Studies have shown that consuming a combination of carbohydrates and proteins 20–30 minutes before your workout can enhance performance and endurance.

Pre-Workout Meal Timing:

1–2 Hours Before Exercise: Balanced Meal
30 Minutes Before Exercise: Light Carbohydrate Snack
For Early Morning Workouts: Quick and Easy Snacks

Tips for Success:

Listen to Your Body: Everyone’s digestive system is different. Experiment with different foods and timings to see what works best for you.
Stay Hydrated: Don’t forget to drink water alongside your pre-workout meal or snack to ensure you’re well-hydrated before you begin exercising.
Keep It Simple: Especially before intense or long workouts, opt for simple, easily digestible foods to avoid any stomach discomfort.

During Your Workout

If your workout is longer than 60 minutes or especially intense, consider taking in 30–60 grams of carbohydrates per hour (some sources say up to 90 grams for very long or ultra-endurance sessions). This can come from sports drinks, gels, chews, or whole foods (like dried fruit or pretzels).

Make sure to hydrate alongside any food or gels, aiming for about 16–32 ounces of fluid per hour, depending on temperature, sweat rate, and personal needs.

After Your Workout

Recovery is the time when your body truly reaps the rewards from all the training you've put in. While there's some debate about the exact timing for post-workout nutrition, most studies recommend consuming a combination of protein (20–30 grams) and carbohydrates (40–60 grams) within 30 to 60 minutes after finishing your workout.

This powerful mix accelerates muscle repair, replenishes glycogen stores (the stored form of glucose in your muscles), and helps reduce soreness, setting you up for your next training session.

A protein smoothie (with a scoop of whey, or other protein, plus fruit and spinach)
Greek yogurt with berries and some granola
Chicken with brown rice and veggies
Apple or banana with nut butter plus a small protein shake

Pro tip: According to multiple studies, protein quality matters. Look for complete proteins or combine plant sources to get the full amino acid profile.

Building Balanced Meals

Food plate guide for balanced and healthy eating

Don’t want to count grams all day? I get it!

A simple plate method works:

Quarter plate: Lean protein (chicken, fish, beans)
Quarter plate: Complex carbohydrates (brown rice, quinoa, whole wheat pasta)
Half plate: Colourful veggies and fruits

Adding healthy fats (olive oil, avocado, nuts, seeds) can boost flavour and help with nutrient absorption.

Don’t Forget Hydration

Staying hydrated is crucial—water alone doesn’t always cut it, especially on hot days or on longer runs. Sports drinks or low-sugar electrolyte mixes can definetly help replace some of the sodium and other minerals lost through sweat.

The general advice from ACSM is to drink 16–20 ounces of fluid 2–3 hours before exercise, and 7–10 ounces for every 30 minutes of exercise. Of course, this varies by individual.

Why Electrolytes Matter:

During intense exercise, you don't just sweat out water, but also all those essential electrolytes like sodium, potassium, and magnesium. These minerals are crucial for maintaining fluid balance in your body, muscle function, and preventing cramps. Including electrolytes in your workout routine ensures that your body can perform and recover effectively.

Sleep: The Overlooked Performance Booster

As tempting as it might be to fill every free moment with training, sleep is where real recovery actually happens.

There is a saying; “Abs are built in the kitchen - not in the gym.”

When it comes to building muscle, the real saying should be; “Muscles are built while sleeping, from what you did in the gym.”

Aim for 7–9 hours of sleep each night, and stay consistent with your sleep schedule—your muscles, brain, and hormones all reset and rebuild during this time. If possible, log your sleep habits alongside your workouts: noticing a dip in sleep quality can be a warning that you are getting close to overtraining, or that stress might be creeping in and you need to adjust accordingly.

Bringing It All Together

Eat enough of the right macronutrients—protein, carbs, and healthy fats—to support your training.
Time your nutrition to maximize energy (pre-workout) and recovery (post-workout).
Stay hydrated with water and electrolytes, especially for longer or more intense workouts.
Prioritize rest—sleep is just as vital as your long runs and speed sessions.

Most of all, remember that eating should be fun. You’re training because you love it, and fueling your body well should make running, lifting, and everything else feel better. Experiment, find what works for you, and enjoy the process of nourishing your body for the sport that you love, or just to feel good - that's a good reason too.

Sources and Further Reading

Academy of Nutrition and Dietetics: Sports Nutrition
American College of Sports Medicine (ACSM): Nutrition and Athletic Performance
International Society of Sports Nutrition (ISSN): Position Stands
Run Fast. Cook Fast. Eat Slow. by Shalane Flanagan & Elyse Kopecky (for great recipe ideas)

Feel free to personalize these recommendations. We’re all unique—so use this information as a jumping-off point to find the fueling strategy that keeps you strong, energized, and happy out on the road or trail. Enjoy the journey!

Written by Chris Gilbert

Owner & Head Coach, TNT Fitness

NCCPT | Nutritionist | Tactical Conditioning Specialist

Helping individuals achieve purpose-driven fitness for life & performance.