Ready to Feel Fitter, Stronger & More Energised?

It is all about Fuel!

Over the years of coaching clients, Lucy and I have had many conversations about how to fuel for training. We know life is full on, whether you are chasing deadlines, kids, or a new Personal Best at the gym. In and amongst the chaos, fuelling your workouts shouldn't be complicated. It should be delicious, nutritious, doable and actually work. That is why we created FIT & Fuelled, our bespoke nutrition program built for real people with real schedules (but more on that later). Today we want to give you practical tips that you can implement immediately. Because what you eat (and when you eat it) can level up your performance, speed up recovery, and help you feel energised.

Tip 1: Pre-Workout Energy, yes please!

Eat a balanced main meal: 2 - 3 hours before training

Porridge with berries (strawberries, blueberries, raspberries)
Slice of toast, with avocado + eggs (anyway you choose)
Pasta & chicken (yes, carbs!)

Have a quick snack: 30 - 60 minutes before (for a boost!)

Banana
Bagel & honey
Malt loaf (Soreen)
Energy bar
Sports Gel (our favourite is the HIGH5 Energy Gel Aqua)

Bonus

A little caffeine? No problem, we both wouldn't be without it before an early morning training session

Tip 2: During your Workout keep the fire burning

During your longer or more intense sessions the focus is to maintain energy levels with easily digestible carbohydrates and electrolytes to avoid burning out early.

Our Top Picks:

Sports drinks/electrolyte water
Dried fruit (dates are great)
Energy gels
Granola bar
Flapjack

Tip 3: Post Workout is the perfect time to rebuild

After your workout the focus is to replenish glycogen stores with carbohydrates, repair muscle tissue with protein, and reduce inflammation with nutritious foods.

Eat a meal or snack within 30-60 minutes after training to optimise recovery

Protein shake + banana with nut butter (almond or peanut)
Scrambled eggs on toast
Salmon with veggies + whole grains
Chicken + rice bowl

Tip 4: Hydration is the key

Before:

500ml of water 30 - 60 minutes before

During:

Sip every 15 - 20 minutes

After:

Rehydrate and, if needed, replenish with electrolytes

Everyone is different ✨

Remember, fuelling needs will vary based on individual factors like training intensity, duration, and personal preferences. Always listen to your body and pay attention to your body when it signals. Whether you are a full time parent, student, or sneaking workouts between Zoom calls…Your fuelling needs are yours.

FIT & Fuelled helps you figure out exactly what works best for you, with space to experiment, adjust, and feel confident in your choices. You can join our nutrition program to learn how to fuel your body for your workouts (and your life) without giving up balance, flavour, or your favourite snacks.

Here's to being FIT & Fuelled!

Train Hard, Eat Smart & Fuel Your Fitness