You can’t out-train underfueling…

Hey everyone,

Just last week I had a conversation with a member who has had a change in their recovery post workout - just from adding a healthy snack right when she leaves the gym.

It had me thinking about fuel, the different ways people think about it, and the easiest way to help explain how important it is.

Most people don’t realize they’re under-fueled because it doesn’t always feel extreme. It’s not skipping every meal or training completely empty - it’s more subtle than that. A rushed breakfast here, a light lunch there, a workout squeezed in between everything else without much thought about what comes before or after. Over time, that adds up - and your body starts to feel it in the way it performs and recovers.

I hope to simplify and shed shed some light on the information about fueling - and I hope you find something small that resonates for you.

- Coach Mo

You can’t out-train underfueling…

So when should you fuel?

Before training, your body needs available energy. Walking into a workout on fumes usually shows up somewhere - lower output, poor focus, or feeling flat when it matters most. Even something small 30 - 90 minutes before training can make a difference.

After training, your body shifts into recovery mode. Muscle tissue has been stressed, energy stores have been used, and now your system is looking for what it needs to rebuild. That’s why getting nutrition in within an hour or two after training is a smart habit - not because of some magic “window,” but because recovery starts immediately.

How should you fuel?

Keep it simple. Before training, think easy-to-digest carbs with a little protein - fruit and yogurt, toast and nut butter, a shake on the go.

After training, aim for 20 - 40 grams of protein along with some carbohydrates and fluids. Protein helps repair muscle. Carbs help restore energy. Hydration supports everything from performance to recovery.

And here’s why all of this matters:

You can train incredibly hard… but if your body doesn’t have what it needs to rebuild, you’re not just under-recovering—you’re accumulating a debt. And like any debt, the longer it goes unpaid, the more it starts to affect everything: your energy, your performance, and how your body feels day to day.

REMEMBER:

Fuel is crucial. Timing is highly individual. Pay attention to how you feel, and adjust when you need to!

Deep Thought for May

“As within, so without.” — Hermetic principle

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