Are You Making the Most of Your Time in the Gym?

No, I don’t mean you’re not working hard enough or doing the wrong exercises. This isn’t about effort—it’s about nutrition. The way you fuel your body might be holding you back from reaching your goals. Let’s unpack the importance of fueling for fitness.

What Happens to Your Body During a Workout?

When you exercise, multiple systems in your body work together to keep you moving.

• Cardiovascular System: Increases heart rate to deliver oxygen-rich blood to your muscles.

• Respiratory System: Boosts breathing to bring in more oxygen and transfer it to your bloodstream.

• Systems: Your muscles use stored ATP and creatine for high-intensity movements. For moderate-intensity exercise, glucose is broken down for energy, while longer, lower-intensity exercise relies on carbohydrates and fats to produce energy.

Bottom line: your body is working hard to get energy to your muscles.

During strength training, your muscles undergo microtears—tiny injuries to muscle fibers. These tears are a good thing when repaired properly, as they lead to muscle growth (hypertrophy). Proper nutrition is key to fueling your workouts, repairing your muscles, and supporting recovery.

Why Proper Nutrition Matters

Balanced macronutrients—carbohydrates, protein, and fats—are essential for energy, recovery, and overall performance. Let’s break down each one:

Carbohydrates: Your Body’s Preferred Energy Source

 Carbs are the body’s primary source of energy, especially during workouts.

• Pre-Workout: Eating simple carbs 15–30 minutes before exercise provides quick, easily digestible energy. This allows your body to perform at its best without dipping into glycogen stores too quickly.

• During Workouts: For endurance activities, easily digestible carb sources (ex. gels, sports drinks, or chews) help maintain energy levels and avoid fatigue.

• Post-Workout: Replenishing glycogen stores with carbs after exercise helps energy recovery, supports muscle repair, and prevents protein breakdown.

If you skip carbs, you risk fatigue, reduced performance, and missed opportunities for muscle recovery.

Protein: The Building Block of Muscle 

Protein is crucial for muscle repair and growth.

• Pre-Workout: Eating protein 1–2 hours before exercise, paired with carbs, provides sustained energy and helps reduce muscle breakdown.

• Post-Workout: Aim for 20–40g of protein within 2 hours of working out. This helps repair microtears, reduces soreness, and speeds up recovery.

Fats: Supporting Hormones and Reducing Inflammation

Fats are often overlooked but play a critical role in recovery. They support hormone production, reduce inflammation, and provide long-term energy when paired with carbs and protein in a post-workout meal.

What Happens If You Don’t Fuel Properly?

Not fueling properly can lead to:

• Fatigue

• Increased muscle breakdown

• Delayed recovery

• Decreased performance

How to Fuel Pre- and Post-Workout 

Pre-Workout Snack Ideas (15–30 minutes before):

• Rice cake or toast with honey and cinnamon

• 2–3 dates

• Banana

• That’s It! Bars

• Applesauce pouches

• BEAR Real Fruit Rolls

Post-Workout Meal Ideas:

• Protein + Carb + Fat

• Grilled chicken breast, roasted sweet potato, and sautéed veggies

• Smoothie with protein powder, banana, berries, and nut butter

The Key to a Perfect Workout

Pair simple carbs before your workout with a post-workout meal that includes carbs, protein, and healthy fats. This combination fuels your body, supports recovery, and ensures you’re maximizing your time in the gym. 

If you’re not fueling properly, you’re not getting the most out of your hard work—so prioritize your nutrition!