Nutrition Around Your Workouts

Tucson Nutrition Coaching

So you’ve been crushing it at the gym, but how do you make sure you stay on the gainz train?

Let’s talk pre and post workout nutrition.

But before we get there, keep in mind that you need to master the basics of nutrition like crushing all the veggies, eating quality food, getting enough sleep etc. before you get all wrapped up in carb timing or the “window of gainz”.

Ok, back to what to eat before and after your workout. When you’re doing exercise like CrossFit, HIIT, bootcamp, or weightlifting (non-endurance activities) your body is primarily using glycogen as it’s fuel source. You get glycogen mainly through carbohydrates. When you consume carbohydrates your body breaks it down into glycogen. Once broken down your body either uses it for energy or stores it in your liver and muscles. What you eat before and after a workout can influence performance, energy in the gym, muscle definition, and recovery.


Working out on a full stomach is no fun so eat 90-120min before your workout. It’s totally fine to workout fasted if you sweat before the sun comes up, just be sure to crush a solid meal post workout (below). Fun fact: did you know glycogen stores take ~24-36 hours to replenish? What you eat the day before you exercise influences your energy and performance the following day! Day of is also important though. Focus on getting in a meal or snack with protein, carbs, and a little bit of fat from quality sources. Try some of these options:

Tucson Nutrition Coaching

- Eggs + Sweet Potatoes + Avocado

- Chicken + Butternut squash + Coconut Oil

- Plain Greek Yogurt + Berries


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Your body just worked really hard- replenish it with protein and quick digesting carbs (from quality sources)! Minimize fat since it is slower digesting. Always recommended to eat an actual meal rather than a powder or meal replacement, but if you’re in a rush or in-between meals a quality protein powder is fine. Try the following:

- Ground Turkey + Sweet Potato + Arugula

- Plain Greek Yogurt + GF Oats

- Whey Protein + Unsweetened Acai or Coconut Water + Spinach (as a shake)

Keep in mind that it’s important to master the basics of eating healthy first- once you’ve got that down then build on that base. Also important to keep in mind that nutrition is not a one size fits all- you may need something entirely different that what’s recommended above- that’s the beauty of nutrition. It’s a journey and it’s specific to you!

Want to see for yourself how dialing in your nutrition can make all the difference in getting an amazing workout and living a happier, healthier life? Click the link below to schedule an intro with Kelly.

Tucson Nutrition Coach

Kelly Phu, Tucson Nutrition Coach

Bachelor of Science Nutrition, Dietetics Emphasis

Being actively involved in the health and fitness industry for over 8 years, Kelly has the knowledge and experience to help others achieve their goals no matter what their stage of life or level of ability. Kelly encourages clients to reach outside of their comfort zones to grow physically and mentally. Kelly loves helping others to find their strength, accomplish their goals, and lead better lives.