Fuel Your Fitness: How to Eat Around Your Workouts
At Curl Fitness, we don’t just care about what you do in the gym—we care about what you do outside of it, too. One of the biggest game-changers when it comes to performance and recovery? Nutrition.
When you fuel your body the right way before and after a workout, you’ll feel stronger in your sessions, recover faster, and see better results overall. Here’s how to optimise your nutrition around your training so you can perform at your best and recover like a pro.
Pre-Workout Nutrition: Fuel Up to Train Hard
Timing matters
Try to eat your main pre-workout meal about 2–3 hours before training. This gives your body time to digest and absorb nutrients so you’re energised and ready to go.
If you’re short on time, a lighter snack 30–60 minutes beforehand is still better than going in empty.
Prioritise carbs
Your muscles run on carbs. A solid source of complex carbohydrates before your workout helps keep your energy levels up and your performance strong. Think: oats, sweet potato, brown rice, or wholegrain toast.
Add in protein
Including a portion of lean protein helps prevent muscle breakdown and kickstarts the recovery process early. Good options include chicken, Greek yogurt, eggs, tofu, or protein shakes.
Hydration is key
Being even slightly dehydrated can affect your strength and stamina. Aim to drink 16–20 oz of water a few hours before you train, and another glass 30 minutes before you hit the gym.
Post-Workout Nutrition: Refuel, Rebuild, Recover
Eat within 45 minutes
This is when your body is primed to absorb nutrients and start repairing muscle tissue. Aim to get your post-workout meal or shake in within 45 minutes of finishing your session.
Protein first
Your muscles need protein to rebuild and grow. Post-workout is the perfect time to get in 20–30g of high-quality protein—whether that’s through a shake, eggs, chicken, or plant-based sources like tempeh or lentils.
Bring back the carbs
Carbs help replenish the glycogen you burned during your workout, keeping energy levels up and supporting recovery. Choose a mix of simple and complex carbs—fruit, sweet potatoes, rice, or quinoa all do the job well.
Rehydrate (again)
You lost fluid through sweat—now it’s time to replace it. Drink plenty of water after your session, and if you’ve had a heavy sweat, consider adding some electrolytes to keep your hydration balanced.
Tailor It to You
Everyone’s different
What you need depends on your goals and the type of training you’re doing. A long conditioning session? You’ll need more carbs. Lifting heavy? You might want to bump up your protein.
Pay attention to how you feel
The best nutrition plan is the one that works for your body. Notice how you feel during and after workouts, and adjust your food choices accordingly.
Need help? We’ve got you
If you’re unsure about what to eat, don’t stress. At Curl Fitness, we’re here to support every part of your journey—including what’s on your plate. Ask us for guidance, or check out our collection of recipes that are perfect for pre- and post-workout fuel.
Final Thoughts
You don’t have to be perfect to see progress—but being intentional with your nutrition can seriously level up your training. Whether you’re smashing PBs or just getting started, fueling your body with the right foods at the right times can help you feel better, perform better, and recover faster.
💡 Pro tip: The Curl Fitness App for both 121 Personal training and Online coaching has recipes for simple, tasty meals that hit your macros and keep you energised.
Need help dialing in your nutrition around your workouts? Let’s chat—drop us a message and we’ll get you on the right track. 💪
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