Fueling your Workouts

Fueling Your Workouts the Right Way

You’ve committed to moving your body — now let’s talk about how to fuel it. Whether you’re hitting the gym, playing a sport, or powering through a training session, what you eat before and after your workout has a direct impact on your performance, recovery, and long-term progress.

At RYZE, we like to cut through the noise and give you real, practical advice based on the latest science and what works for real people.

First, the Basics: Your Body Runs on Macronutrients

Your body needs three key macronutrients every day — and they each play a different role in your workouts:

Carbohydrates = Energy

Carbs break down into glucose, your body’s preferred fuel.
This glucose is stored in your muscles and liver as glycogen, which powers intense activity.
Eating carbs before your workout helps fill your energy tank and supports endurance and strength output.

Protein = Muscle Repair & Recovery

Every time you train, you create small tears in your muscle fibers. That’s a good thing — it’s how growth happens.
Protein provides amino acids, the building blocks your body uses to repair and rebuild.
Pre- and post-workout protein boosts recovery, improves muscle gain, and helps prevent injury.

Healthy Fats = Endurance Support

Fat is your body’s backup fuel source, especially in long or lower-intensity workouts.
It also supports hormone production and helps you feel satisfied after meals.
While fat isn’t your go-to source for sprinting or heavy lifting, it plays a supporting role in long-term training and overall nutrition.

Pre-Workout Nutrition: When & What to Eat

🕒 Timing Matters

Aim to eat 1–3 hours before your workout for best results.
The closer you are to your workout, the smaller and simpler your meal should be.
Use a balanced ratio like 40–50% carbs, 25–30% protein, 20–25% fat (depending on your digestion and training intensity).

🍴 Pre-Workout Meal Ideas

If Your Workout Is 2–3 Hours Away:

Grilled chicken, quinoa, and steamed veggies
Omelet with whole-grain toast and avocado
Salmon, sweet potato, and roasted broccoli

If You’re Eating 1–2 Hours Before:

Protein smoothie with banana, berries, and almond milk
Whole-grain wrap with turkey, greens, and hummus
Greek yogurt with granola and fruit

If You Only Have 30–60 Minutes:

Banana with peanut butter
Low-sugar protein bar
Greek yogurt or a hard-boiled egg with fruit

Hydration: The Performance Multiplier

Hydration isn’t just a nice-to-have — it’s essential for temperature regulation, energy levels, and performance. Dehydration can reduce strength, endurance, and mental clarity during your session.

Guidelines from the American College of Sports Medicine (ACSM):

16–20 oz of water 2–4 hours before exercise
8–12 oz of water 10–15 minutes before training
Include electrolytes (like sodium and potassium) through a balanced diet or products like low-sugar sports drinks or coconut water

Post-Workout Nutrition: Refuel to Rebuild

After training, your body is primed to absorb nutrients and rebuild stronger. To support this, aim to:

Eat within 90 minutes of finishing your session
Combine carbs and protein in a 2:1 ratio
Prioritize whole foods that replenish glycogen and repair tissue

🍽 Recovery Meal Ideas:

Chocolate milk (a classic combo of carbs + protein)
Turkey sandwich with fruit
Oatmeal with protein powder and berries
Rice bowl with lean protein and avocado
Apple with almond butter

Research shows that post-workout nutrition can boost muscle protein synthesis by up to 300% when timed correctly — so don’t skip it!