var googletag = googletag || {}; googletag.cmd = googletag.cmd || [];

How to Fuel Up Before a Sweat Sesh

By Karena Dawn and Katrina Scott ; Updated October 24, 2017

What you put into your body pre-sweat sesh is really important, but sports nutrition can get pretty confusing with all of the information that’s out there. Every type of exercise uses different energy burning systems that require a different distribution of macronutrients.

For the best results, your meals or snacks should change depending on what type of workout you plan on doing. Not to worry, we here at Tone It Up! have already broken it down for you with all the deets you need to get the most out of your gym time!

Endurance Training

If you’re running long distances, training for a triathlon or swimming for multiple hours a day, this is for you! Try fitting a meal in three to four hours before you hit the pavement or pool.

If you train in the morning, add healthy carbs to your dinner. We love pairing baked sweet potato with grilled salmon and a large kale salad. Carbs provide energy to get you through the distance while protein spares your muscles from being used as a source of fuel. Experiment with your carb-to-protein ratio to see what works for you. A good place to start is a 3-to-1 ratio of carbs to protein.

Make your own delish smoothie with our go-to guide here. Roughly 60 minutes prior to your workout, aim for smaller, more easily digested snacks. Try a banana with 1 tablespoon of peanut or almond butter. Eating foods any closer to your workout can cause gastrointestinal distress and ultimately hinder your performance.

Resistance Training

Hitting the weights can be metabolically taxing and burn tons of calories. It’s important that your body has the energy to perform each move with proper form and enough protein to promote muscle recovery post-workout.

Studies found that having 20 grams of protein before your gym routine boosts muscle protein synthesis. Try our Banana Peanut Butter Overnight Oats about an hour prior to your sweat sesh for a great mix of carbs and protein that’ll supercharge your workout.


If you have a class early in the AM, focus on simply hydrating and getting your fuel post-workout. Typically, your body uses fewer calories during yoga than other forms of exercise, so pre-workout energy isn’t necessary. Hydration, on the other hand, is still very important. We like to drink 8 oz. of coconut water before a yoga class for an added boost of electrolytes.

Want even more info on how to fuel your body properly and take your fitness results to the next level? Join the Tone It Up Nutrition Plan! It has thousands of recipes using nothing but the best ingredients to keep your bod in tip-top shape.

Video of the Day

Brought to you by LIVESTRONG
Brought to you by LIVESTRONG

More Related Articles

Related Articles