Hi there,

I get asked this question all the time: how do we fuel properly pre and post workout?

This is a big part of energy fueling and efficiency for all you athletes!

Personally, even when I competed for Team USA, I was never a big eater prior to training.

There's so much conflicting topics surrounding when you should eat, how much, etc.

After diving into the research and working with many different athletes, I will tell you the conclusion I derived from it all: plan smart, but do what works for YOU!

This was also the case with me: I knew what felt good and I wasn't going to compromise how I felt just because some random article said I needed to eat 200-300 calories prior to training.

Our body's are so smart. It will use those calories eaten from the previous night's dinner as stored glycogen to help with your morning workout if your prefer fasted training!

But, this meant I had to be smart about my post workout meal + timing. Let's dive into my recommendations for this:

Non fasted pre workout

To all of you who enjoy eating prior to training, this is for you!

Make sure to be consuming around .3-.5g/kg of a protein source with 1g/kg of a carbohydrate 1-3 hours pre training.

I'll use myself as an example: my weight is currently 138 pounds, divided by 2.2 is 62.7kg.

To achieve .3g/kg of a protein source, I will multiply 62.7 x .3 = 18.8g. This is how much protein I will consume.

For carbohydrates, I will multiply 62.7 x 1 = 62g.

An example of a food item to eat would be: 1/2 scoop of protein + 1 cup dry oats + splash of soy milk.

Fasted pre workout

Now this is directed toward those who workout in the morning and don't enjoy eating prior.

Make sure you have a hearty meal the night before: optimal carbohydrates + protein source.

Directly before the workout, it's important to make sure you are hydrated enough. Consider supplementing with caffeine (no more than 1 cup max) to allow your body to be ready to go for the workout!

Post workout

If you didn't eat prior to exercise, it's imperative to consume a meal or protein shake within an hour of being done.

If you did eat prior to exercise, make sure to consume a meal or protein shake within 2-3 hours.

I dive deeper into fueling post exercise and throughout the day in my 1:1 coaching.

Supplements:

There are so many pre workout and protein powders on the market that have questionable ingredients. Many of these companies products are contaminated with heavy metals, pesticides, and mold. A lot of the ingredients and "fillers" that company use have been implicated in different health conditions.

I'll share with you a few of my favorite companies that I personally use:

Coffee:

Purity coffee is the only coffee brand I'm aware of that actually tests for mold and heavy metals! If you follow me on instagram, you'll see I drink 1 cup of Purity almost daily. I'm not a big "pre workout" powder person, so this usually suffices for my caffeine intake.

Use code DRPEACOCK20 for a 20% discount!

Pre workout:

I'm not going to lie, most of the pre workout supplements on the market just scare me. There's only one company I've found that has 100% clean ingredients, certified organic and contains no heavy metals/mold:

Vedge Nutrition: Use code DRPEACOCK20 for a 20% discount!

I'm also a big fan of their protein powder and creatine monohydrate.

Protein powder:

Nuzest protein is my other favorite protein powder. This is a small company who cares deeply about the products they create, as well as the consumer.

I enjoy using this product in many ways: protein oatmeal ("proats), muffins, mug cakes, smoothies, nice cream, etc. This list is literally endless!

Use code DRPEACOCK20 for a 15% discount!

Follow my instagram account @wfpb_doctor for all my latest recipes and tips on fueling!

Yours truly,

Stephanie