🥗 Fuel for Performance—What to Eat Before and After Your Workouts

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Fuel for Performance—What to Eat Before and After Your Workouts

You wouldn’t try to drive cross-country on an empty tank—so stop trying to lift heavy or burn fat without fuel. Pre- and post-workout nutrition can make or break your performance and recovery.

Here’s a simple approach:

Before your workout (30–90 minutes):

• Protein + slow-digesting carbs

• Examples: eggs + oats, chicken + rice, protein shake + banana

After your workout (within 60 minutes):

• Protein + faster carbs (to refill glycogen + kickstart recovery)

• Examples: whey protein + fruit, Greek yogurt + honey, steak + sweet potato

Skip the gimmicks. Fuel with real food, and your results will show.

Mindset Shift: Don’t Rely on Discipline—Build Systems

Motivation fades. Discipline drains. But systems carry you through.

If you’re tired of starting over.

Here’s what works better:

• Schedule workouts like meetings.

• Keep go-to meals on rotation.

• Meal prep once, eat right all week.

• Keep your gym clothes visible.

• Automate hydration with a set water bottle routine.

You don’t need to be “motivated” when your environment and routines make it easy to win.

Question from Our Readers:

"Is caffeine helping or hurting my workouts?"

– Travis, 46, from Kansas City, MO

Caffeine is one of the most researched, effective supplements out there—but like anything, it comes down to how you use it.

It helps boost energy, focus, and performance

Too much = jittery, anxious, or poor sleep

Caffeine too late in the day = recovery suffers

Use it like this:

• 100–200mg (a cup of coffee or pre-workout) about 30–60 minutes before training

• Cut it off 6–8 hours before bed

• Consider cycling off caffeine every 4–6 weeks to reset sensitivity

Caffeine is a tool—just don’t let it become a crutch.

Fit Trivia: What actor was told he was “too skinny” for an action role before adding 30 pounds of muscle in 6 months?

Answer: Chris Evans! Before becoming Captain America, Evans was known for lean, athletic roles. But when Marvel came knocking, he packed on size through heavy lifting and smart eating—proving that you can transform with the right plan (and consistency).

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Publisher: Ryan Engel

Editor: Michael Pender

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