The Fueling Guide for Strength, Performance & Results - HEALTH!
Most people train hard… but fuel like amateurs.
They either:
● train on an empty stomach and feel weak
● eat the wrong thing and feel sick
● or slam a post-workout meal that does nothing for recovery.
Here’s the truth:
If you want strength, muscle, energy, and consistency — you have to fuel the machine.
Not perfectly.
Not obsessively.
Just intelligently.
Foreword; I’ll tell you what I tell all my clients, honestly..
There is no such thing as ‘good’ or ‘bad’ food.. Yeah, I said it. One of my best physique diets came from eating nothing but Cake, Spinach and Tequila for 2 weeks..
NOTE: I said physique, not healthy.. My innards hated me, my body was exhausted but I looked okay - definitely not sustainable.
When it comes to food it's not about ‘good’ or ‘bad’ its about ‘more efficient’ and ‘less efficient’ for your desired results.
Okay, now let’s get into it and break down pre-workout, post-workout, real examples, timing, and the mistakes people keep making.
1. Pre-Workout Nutrition: What & When
(Eat for performance, not punishment)
The goal of your pre-workout meal is simple:
✔ give you energy
✔ steady your blood sugar
✔ improve performance
✔ prevent “I feel sick” crashes
✔ fuel strength and power
What to eat (rule of 3):
Carbs + Protein + Low Fat
● Carbs = energy
● Protein = muscle preservation
● Low fat = faster digestion
Examples:
● Oats + whey
● Rice cakes + peanut butter + fruit
● Greek yoghurt + honey
● Banana + protein shake
● Chicken + rice (small serving)
When to eat:
Depends on your schedule:
1–2 hours before training → ideal
30–60 mins before → go lighter, simpler carbs
10–20 mins before → fruit + whey or nothing heavy
If you train early morning:
You don’t need a full meal.
Just give your body a little something:
● ½ banana
● a scoop of whey
● a small yoghurt
● black coffee + 1 tsp honey
The goal isn’t to be full – it’s to avoid being empty.
2. Post-Workout Nutrition: Recovery, Repair & Adaptation
(What you eat after training determines whether you get better – or just tired.)
You don’t need to sprint to a protein shake.
The old “30-minute anabolic window” is mostly nonsense.
BUT… recovery does matter.
Post-workout priorities:
✔ Replenish glycogen (carbs)
✔ Repair muscle (protein)
✔ Reduce fatigue (hydration)
✔ Support recovery (micronutrients)
What to eat:
Protein + Carbs
Moderate fat.
Lots of water.
Examples:
● Chicken, rice, veg
● Beef + potato + greens
● Salmon + rice bowl
● Protein shake + fruit
● Eggs + bagel
● Greek yogurt + granola
When to eat:
Within 2 hours of training.
Not because the window is magic – but because it supports consistency, recovery, and appetite control.
3. Real Examples: Morning vs Evening Training
If you train in the morning:
Pre-workout:
● Banana + whey
● Toast + honey
● Coffee + ½ protein bar
Post-workout:
● Eggs + toast
● Protein smoothie (berries, whey, oats)
● Greek yoghurt + fruit + cereal
If you train at lunchtime:
Pre-workout (1–2 hours before):
● Chicken + rice + veg
● Sandwich + fruit
● Oats + whey Post-workout:
● Meat/fish + carbs + veg
● Wrap + yoghurt
● Protein shake + bagel
If you train in the evening:
Pre-workout:
Aim for a solid meal 1–3 hours before:
● Chicken + pasta + veg
● Beef + potatoes
● Stir fry + rice
Post-workout:
Keep it lighter so sleep isn’t ruined:
● Greek yoghurt bowl
● Protein shake + banana
● Toast + eggs
● Wrap + lean protein
4. The Worst Pre- and Post-Workout Mistakes People Make
Mistake 1: Training fasted when you don’t need to
Some people do great fasted.
Most people feel weak.
If your lifts drop? You’re not “hardcore” – you’re under-fuelled.
Mistake 2: Eating a huge fatty meal pre-workout
Burger before squats?
Have fun digesting that.
Mistake 3: Only doing protein post-workout
Protein repairs.
Carbs restore.
You need both.
Mistake 4: Eating nothing after trainingWhat Should I Eat Before and After Training?
Your muscles are primed for repair.
Starving them isn’t discipline – it’s sabotage.
Mistake 5: Choosing “clean food” but not enough fuel
Salad before deadlifts?
You’re going to feel like a ghost.
Mistake 6: Chugging pre-workout on an empty stomach
Your heart races.
Your stomach burns.
Your lifts suck.
Simple carbs > caffeine alone.
5. Heavy Training vs Mobility Sessions: Nutrition Differences
If you’re training HEAVY (strength / hypertrophy):
Fuel matters more.
Muscle breakdown is higher.
Energy demand is higher.
Focus on:
● carbs pre
● carbs + protein post
● hydration
● recovery meals
Performance depends on fuel.
If the session is MOBILITY / LIGHT / TECHNICAL:
Your body doesn’t need the same energy.
You can go lighter pre-workout and earlier post-workout.
You can:
● train fasted
● use just fruit
● rely on a normal meal later
Mobility = skill + control
Strength = fuel + force
Match the food to the demand.
Putting It All Together – The Fueling Blueprint
Pre-Workout (60–120 minutes before):
Carbs + protein + low fat
→ oats + whey, yoghurt + fruit, rice cakes + PB, chicken + rice
Post-Workout (within 2 hours):
Protein + carbs
→ meat + potatoes, shake + fruit, eggs + bagel, yoghurt + cereal
Morning training:
Small snack → big breakfast after.
Evening training:
Solid meal before → lighter meal after.
Best rule:
If you want a strong body, you have to fuel the work.
Coaches Corner
You don’t need perfect nutrition.
You don’t need lab-measured macros.
You don’t need to overthink timing.
You just need to fuel like someone who actually wants results.
Eat with intention.
Train with purpose.
Recover like you’re building something worth keeping.
Performance isn’t magic – it’s preparation.
– Coach Simon | FSC Strength & Performance Specialist
