Whether you’re heading out for a quick beach run or hitting the gym, nutrition plays a powerful role in how you perform and recover. You need the right fuel at the right time to have efficiency. Here are some science-backed answers to your most common questions about workout fueling.
What should I eat if I only have 15 minutes before a workout?
When time is tight, easy-to-digest carbohydrates are the best options. Quick carbs give your muscles fast fuel without weighing you down. Some of the best options would be pretzels or saltines, crackers, a low-fiber granola bar, an applesauce pouch, or a small slice of toast with honey.
Avoid high-fat foods, such as nuts, cheese, and avocado, as well as high-fiber foods like beans and raw vegetables, which can cause digestive issues like cramping or stomach heaviness during workouts.
How much protein should I eat after a workout?
It depends on the type of training. After endurance workouts (such as running, swimming, or cycling), you should focus on consuming carbs and protein to replenish your energy stores. The ideal ratio is 3:1 carbs to protein. Some examples include two slices of whole-grain bread and two ounces of tuna; a large banana with string cheese; 10 ounces of chocolate milk; one cup of grapes; and one-third cup of cottage cheese, or recovery drinks made in a 3:1 ratio.
After strength training, protein is the primary nutrient for rebuilding muscle. Aim for 15-30 grams of protein within 1-2 hours after your training session. Try having a protein smoothie, three eggs, a chicken wrap, or Greek yogurt with granola.
What are the best options for vegan or dairy-free athletes?
It’s absolutely possible to fuel performance on a fully plant-based diet, no animal products required. Build your carbs around nutrient-dense whole grains, such as quinoa, oats, buckwheat, spelt, wild rice, and brown rice pasta. For busy days, a quality greens powder can be a helpful way to fill small micronutrient gaps, used as a complement to whole foods rather than a replacement.
Top vegan proteins:
- Tofu, tempeh, edamame
- Hemp seeds, chia seeds
- Lentils, beans, chickpeas
- Soy milk, pea protein shakes
For optimal results, combine grains and legumes for stronger muscle recovery.
What foods cause cramps or fatigue during workouts?
Avoid high-fat foods, such as fried or fast foods, avocado-heavy meals, large servings of nuts or nut butter, or cheese, about 1–2 hours before training, as they can slow digestion and redirect blood flow away from your muscles. This can cause stomach cramps, bloating, and fatigue.
Do women need different fueling strategies than men?
Generally, women require slightly less total fuel than men due to their smaller body size. Active women who train intensely may need just as much, or even more, fuel. These requirements vary by age, hormones, muscle mass, and training load.
Get personalized guidance from a sports dietitian to ensure balanced energy, strength gains, and hormonal health.
How do I balance “clean eating” and performance?
For a balance and clean eating, follow the 80/20 rule:
- 80%: Whole foods—fruits, veggies, lean proteins, grains, beans
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20%: Performance fuels—sports drinks, gels, energy bars
Clean eating is great, but don’t be afraid of carbs or convenience snacks when training hard. Additionally, you can start forming habits that significantly enhance your energy levels, such as consistently eating meals and taking a pre-workout snack every time.
You can also follow some expert tips to maintain a balanced diet while engaging in your activities. For starters, avoid some common mistakes made by beach athletes in nutrition, such as going low-carb and skipping recovery meals.
Carbohydrates play a crucial role in our bodies, providing energy for muscles. Consuming carbohydrates after physical activity is crucial for glycogen replenishment, as research indicates that carbohydrate intake is the primary factor influencing glycogen resynthesis required for repeated exercise. It is also necessary to combine carbohydrate consumption with protein intake, since carbohydrates alone are insufficient. You can achieve that by having meals within 45 minutes after training.
When it comes to high-level exercise, it is essential to maintain a balanced diet and take care of your body. This means recovery and eating the right food. Carbs fuel your muscles, and protein builds and repairs. In the meantime, hydration plays a crucial role in endurance, and timing matters just as much as quality.
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Rachel Gargano is the chief registered dietitian at Live it Up. With nearly 20 years of experience under her belt, Gargano is a nutrition expert dedicated to helping people achieve their wellness goals and understand the impact of food on their health.