Key Takeaways

• Discover the connection between nutrition and energy levels.
• Learn what foods fuel your workouts and keep you energized throughout the day.
• Explore meal timing strategies to maximize performance and recovery.

Food as Fuel – Energizing Your Body

Food is fuel, and your energy levels reflect how well you’re nourishing your body. Whether you want to crush a workout or stay productive, eating the right foods at the right times is essential.

Fitness: Energize Your Workouts

Fueling your workouts is about more than just carbs or protein—it’s about timing and balance.

1. Pre-Workout Nutrition: Eat a small meal or snack 1-2 hours before exercising. Focus on carbs for quick energy and protein for muscle support.
2. During Long Workouts: For sessions over an hour, consider a light carb source, like a banana, to sustain energy.
3. Post-Workout Recovery: Within 30 minutes, eat a mix of carbs and protein to replenish glycogen and repair muscles.

Action Step: Plan your pre- and post-workout meals for the week.

Nutrition: Balance is Key

Sustained energy comes from a balanced diet. Here’s what to focus on:

1. Complex Carbs: Whole grains, fruits, and vegetables provide lasting energy.
2. Lean Proteins: Support muscle repair and help you feel full longer.
3. Healthy Fats: Avocados, nuts, and seeds stabilize energy levels.
4. Hydration: Even mild dehydration can sap energy, so drink plenty of water.

Action Step: Include at least one food from each category in your meals today.

Mindset: Consistency Wins

Building energy-supporting habits takes time, but consistency is key.

1. Stick to a Schedule: Eat at regular intervals to keep energy levels steady.
2. Listen to Your Body: Pay attention to hunger and fullness cues.
3. Avoid Energy Zappers: Limit processed foods and excessive sugar.

Action Step: Reflect on how your meals today made you feel. Did you notice steady energy or crashes?

Suggested Resources and Tools to Help You Succeed

1. Meal Planning App: Simplify grocery shopping and prep with a tool that organizes your meals.
2. Reusable Water Bottle: Stay hydrated with a bottle you can carry anywhere.
3. Pre-Workout Snacks: Keep options like granola bars or fruit handy for quick energy.

Committed to Your Success,

Caitlin Followell
Certified Personal Trainer & Nutrition Coach