Fueling for Performance: How to Optimize Your Nutrition for Strength Gains

How many times have you shown up to the gym feeling drained? Or hit that 30-minute mark and suddenly feel like you’re about to crash? Or maybe you feel like you're doing all the "right" things but not seeing much muscle gains?

If this sounds like you, let’s talk about what you’re putting in your body before, during, and after your workouts.

Because when it comes to building strength and muscle, it’s not just about lifting heavy weights or hitting your reps; it's about giving your body what it needs to perform at its best.

And let me tell you, what you eat before, during, and after your workouts can make a world of difference regarding your strength, recovery, and even gaining muscle.

I’ve seen it with so many clients - they come to us frustrated, stuck in a plateau, or feeling sluggish halfway through their workout. But here’s the thing: adding just a small amount of fuel before their workouts has led them to push through plateaus and hitting PRs. I mean, who doesn’t love a good PR day?

So, let’s break it down: why should you eat at certain times, what you should eat, and how fueling your body right can seriously take your strength and performance to the next level.

Pre-Workout Nutrition to Set Yourself Up for Success

Think of your pre-workout meal as a warm-up for your muscles. Eating the right mix of protein and carbs before you train can actually help boost muscle growth and improve overall performance. Plus, it’ll give you that steady energy to power through your lifts without crashing halfway through.

Studies show that consuming carbs before exercise helps spare muscle glycogen and improve endurance during high-intensity training, and consuming protein pre-workout may help increase muscle protein synthesis, which is critical for muscle growth.

So here’s the deal, in order to feel and look your best - you want a balance of carbs to give you energy and fuel your workouts and protein to protect and repair muscle.

Here are some examples of quick pre workout snacks:

Jerky Stick + Applesauce Packet: A quick snack that gives you protein and fast carbs for that energy burst. Perfect if you’re running late.
Yogurt + Granola + Fruit: Greek yogurt for solid protein and fruit for natural sugars that’ll fuel your workout without leaving you feeling sluggish.
Protein Overnight Oats: Steel-cut oats for slow-digesting carbs that’ll keep you fueled during longer training sessions.
Deli Turkey on Rice Cakes: A simple and classic combo that hits your protein and carb needs, and it’s easy to prep ahead of time.

Timing Matters: When to Eat Before Training

It’s important to note that when you eat your meal, and what you eat for a meal is important here. Basically, the further away you are from your workout, the more of a well-balanced meal you should eat (protein, carbs, fat, and fiber). And the closer you are to your window, the more you want fast and easy-to-digest fuel (protein, carbs, less fat and fiber).

30 minutes before: The closer you are to your workout window, the faster you want to digest carbs and protein. If you’re in a rush to the gym, something quick like a banana with protein powder is perfect. This gives you 31g of carbs, 1g of fat, and 25g of protein - fast energy without weighing you down.
1 hour before: An hour out from your workout, you can opt for something balanced, like an oatmeal bowl with protein powder, egg whites, and chia seeds. This will provide you with 67g carbs, 9g fat, and 31g protein to give you that sustained energy without making you feel sluggish.
2 hours before: The further you are out from your workout, the more of a full meal you can eat. So let’s say you like to work out mid-day, you could consider your lunch a pre-workout meal. Something like chicken, rice, and veggies with some healthy fats will fuel you for the long haul. You’ll get around 70g carbs, 14g fat, and 45g protein, giving you a solid foundation for your workout.

Intra-Workout Nutrition to Keep Your Energy Up

For longer workouts (anything over 90 minutes) you might need a little extra boost during your training to keep your performance up and your energy steady. Have you ever been mid-workout and found that your energy levels start dropping?

This is where intra-workout fuel comes into play.

Basically what we want here is quick and fast digesting carbs. These are carbs your body can break down and use for energy quickly, giving you a quick boost of energy to keep performing your best. Think of it like the fuel for your car… if you don’t have the right kind, your engine (a.k.a. your muscles) can start to sputter out.

Why Fast-Digesting Carbs? Fast-digesting carbs have a high glycemic index, meaning they enter your bloodstream quickly and rapidly spike your blood sugar. This gives you a burst of energy that you need to push through intense workouts, especially when endurance or strength is on the line.

If you're doing a longer workout, like a long endurance session, or a heavy lifting day, fast-digesting carbs can help prevent that dreaded energy slump. Plus, they give your muscles the glucose they need to keep working hard and delaying fatigue.

How Much to Take? Generally, you want about 30-60 grams of carbs during your workout if it’s over 90 minutes. This can vary depending on your body size, the intensity of your workout, and your goals. If you're lifting heavy or doing something high-intensity, you might be closer to the 30-45 gram range. For more endurance-based training (like running or cycling), you could go a little higher, pushing toward 60 grams.

Quick Refuel Options

Hydration Drinks: Whether it’s Gatorade, coconut water, or LMNT, these drinks replenish electrolytes and give you that steady energy to keep pushing.
Easily Digestible Carbs: Applesauce pouches, Honey Stinger Waffles, or energy gels/chews are great for getting carbs fast and easy.
Electrolyte Supplements: LMNT, Nuun, or Gatorade products are perfect for keeping your electrolytes balanced and your hydration on point.

Post-Workout Nutrition to Help With Recovery

Okay so, you finished your workout - now it’s time to fuel your body to recover and grow.

I see way too often individuals skipping out on post-workout nutrition when this specific window can make a HUGE difference in your recovery and muscle growth.

When we think about a good post-workout meal, it should be focused on replenishing glycogen stores (the carbs you burned during exercise) and giving your muscles the amino acids they need to repair and grow.

I love a good post-workout shake or meal that has a combo of carbs and protein (yes, carbs are essential here too.. It’s not just all about protein!).

Post-Workout Meal Ideas

Protein Shake + Banana: Quick, easy, and effective. Your muscles get the protein they need, and the banana helps replenish glycogen stores.
Chicken and Sweet Potato: A balanced, nutrient-dense meal that delivers lean protein and slow-digesting carbs.
Tuna Salad on Whole Grain Crackers: A lighter meal that still gives you a solid protein-carb combo to aid recovery.

Look, optimizing your nutrition around your workouts isn’t complicated… all you have to do is follow these guidelines and remember to eat primarily carbs and protein before and after your workout.

If you’re ready to stop guessing and get your nutrition dialed in for real progress, let’s chat! I offer free 30-minute nutrition assessments, where we’ll dive into small adjustments that can make a big difference in your performance and results.