Macro Fuel
- Jul 16
- 2 min read
Pre and Post Workout Fueling:
1. Carbohydrates = Your Energy Source
Carbs are the primary fuel for moderate to intense activity.
Before workouts (30–60 mins): Encourage something easily digestible like fruit, toast with peanut butter, or oatmeal.
Focus on whole sources: Think fruits, veggies, whole grains, legumes.
Don’t fear carbs - they're essential for energy and recovery.
Sample Pre-Workout Snack: Banana with almond butter or whole grain crackers with hummus.
2. Protein = Muscle Repair & Recovery
Protein helps repair muscle tissue and should be spaced throughout the day, not just post-workout.
Aim for a palm-sized portion of protein with most meals/snacks.
Include both animal (chicken, eggs, yogurt) and plant-based (lentils, tofu, tempeh) options.
Post-workout snack (within 1 hour): Combine carbs + protein.
Sample Recovery Snack:
Greek yogurt with berries, or a smoothie with protein powder, banana, and oats.
3. Fats = Sustained Energy & Satiety
Healthy fats support hormone balance, joint health, and satisfaction.
Encourage unsaturated fats like avocado, olive oil, nuts, seeds, and fatty fish.
Avoid cutting fats too low, especially for women or anyone doing endurance work.
Daily Tip:
Add chia seeds or walnuts to oatmeal, or avocado to toast/salad.
Sensitive Stomachs:
Pre-Workout Nutrition (30–90 minutes before)
Goals: Easy-to-digest carbs + small amount of protein
Avoid: High fat, high fiber, spicy foods, caffeine
Recommended options:
A banana or applesauce
White toast or rice cake with a little nut butter
Plain instant oatmeal with almond milk
Low-fat yogurt with a few berries
Half a smoothie (banana + a bit of protein powder or Greek yogurt)
If very sensitive:
Try a small carb-only snack like pretzels or a small banana 30 mins before.
Post-Workout Nutrition (within 60 minutes)
Goals:
Replenish glycogen (carbs), rebuild muscle (protein), rehydrate
Recommended options:
Smoothie with banana, protein powder, and non-dairy milk
Scrambled egg with white toast
White rice with grilled chicken or tofu (bland, simple)
Lactose-free Greek yogurt with a drizzle of honey
Mashed sweet potato with soft-cooked egg
Tips:
Use lactose-free or plant-based dairy if dairy is an issue.
Keep fiber low (e.g., peel fruits, avoid raw veggies post-workout).
Avoid greasy or spicy foods until 2+ hours after working out.
Considerations:
Hydration: Stick to water or electrolyte drinks without artificial sweeteners.
Trial & error: Encourage journaling to notice wat foods feel best.
Smaller portions: Especially pre-workout, to reduce discomfort.
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