To Fuel or Not to Fuel

Seems like there has been a lot of talk in my circles lately about pre and post workout fueling. There’s a lot of debate about what’s best especially pre and post running. I’m going to give you my quick protocol that I follow. I am not going to throw out a bunch of scientific facts or direct you to a bunch of studies. You can find that stuff on your own. I am going to give you the guidance I give my clients and what I follow myself. I guess there is a 15 year study behind my method, because in the years I have been working with clients, this is what has seemed to work the best.


1) Ask yourself if you are physically hungry. Pay attention to how your body physically feels.
2) If you are hungry, eat.
3) Choose pre-workout meals wisely based on your energy and the type of workout you are going to do. If you are headed out for a run, don’t eat something that is going to be bouncing around in your stomach. Whatever you choose and whatever your workout is going to be, you are going to want it to be something light. If I workout in the morning before I do anything else, I choose not to eat at all or I will have a tiny workout smoothie. The morning of a race I might have banana with a small amount of almond butter. I also make a homemade protein bar that is great for race days.


1) Again, ask yourself if you feel physically hungry. The body is an amazing thing. We were built with signals that tell us when to eat, drink and rest. In modern day we have overcomplicated things by eating when we think we should instead of when we are hungry so these signals may be hard to detect at first, but, if you practice for a bit, you will get the signals loud and clear.
2) If you are hungry, eat.
3) Choose a post workout meal or smoothie that includes a clean protein source. I am sharing my current favorite smoothie addiction below:

Mango Berry Smootie

1/2 cup frozen organic mango
3/4 cup frozen organic raspberries
big handful of kale
Boku Protein Powder or other organic clean vegan, soy-free, gluten free protein powder
Chia seeds
Place all ingredients in a blender (my favorite is the Nutri-Bullet) blend and enjoy. Adjust the ingredients to your liking. Add water as needed for the texture and thickness you prefer.
Posted in Food/Nutrition.

Leave a Reply