How to Fuel Your Body Before Exercise: Carbs, Protein, and Fats for Maximum Performance

If you’ve ever been confused about what to eat before exercise, you’re not alone. Many people struggle with the right balance of nutrients to fuel their bodies for optimal performance, especially those with specific health concerns like endometriosis. The key is understanding the role that carbohydrates, protein, and fats play in your body before hitting your workout. Let’s break it down so you can start fueling your workouts the right way!

Carbs: The Body’s Preferred Energy Source
Carbohydrates are the body’s primary source of energy, especially when it comes to exercise. When you consume carbs before a workout, you’re giving your body the fuel it needs to power through your session. For high-energy performance, aim for a higher-carb meal or snack about 30-60 minutes before your workout. Think fruits, whole grains, or starchy vegetables—foods that provide easily accessible fuel. If you’re dealing with energy dips due to conditions like endometriosis, fueling with carbs will help keep you feeling strong and motivated throughout your session.

Protein: Fuel for Muscle Recovery
While carbs provide quick energy, protein is essential for muscle repair and recovery. Before a workout, you’ll want to consume a moderate amount of protein. Too much protein right before working out may lead to discomfort, as your body diverts blood to your digestive system instead of your muscles. Ideally, keep protein intake lower in the hour leading up to your workout, but don’t skip it entirely. You want those amino acids circulating in your bloodstream, ready to help rebuild your muscles post-workout. This also ensures you aren’t in a catabolic state, which could hinder muscle growth and recovery.

Fats: Moderation is Key
Fats are incredibly important for hormone balance and long-term energy, but they also take the longest to digest. Eating too much fat right before a workout can cause discomfort, so it’s best to keep your fat intake to a moderate level in the hour before you exercise. Healthy fats like avocado, nuts, and olive oil should be part of your regular diet, but save the high-fat meals for after your workout when your body can digest them more comfortably.

Putting It All Together
To sum up, here’s a simple guide to what you should be eating before a workout:

• Carbs: Focus on higher-carb meals/snacks to fuel your workout.

• Protein: A moderate amount of protein to support muscle repair and recovery.

• Fats: Keep fats low to moderate to avoid digestive discomfort.

If you're looking to take your workout nutrition to the next level and create a plan tailored specifically to your body’s needs—whether you're managing endometriosis, hormonal imbalances, or just trying to optimize your performance—I’m here to help!

Ready to fuel your body the right way? Get in touch to book a Nutrition Discovery Call where we’ll discuss how to optimize your nutrition for your workouts and overall well-being. Let’s create a plan tailored specifically to your needs! Get in touch here to book your call!