Module 4
Let’s learn about Fueling
Learning objectives
- Explain why fueling before and after training is essential for energy, performance, and recovery.
- Identify the key nutrients needed before and after exercise.
- Apply timing and portion guidelines to plan balanced pre- and post-workout snacks or meals.
- Interpret nutrition labels to choose foods that provide lasting energy and support recovery.
COMMON FUELING ISSUES
Choosing the Wrong Foods Before Exercise
Not Refueling After Exercise
Skipping Fuel Before Training
NUTRITION LABELS
Carbohydrates
Looking at “Total Carbohydrates” shows how much fuel the food provides. Checking “Added Sugars” helps identify whether the carbs are mostly from whole grains and fruit or mainly from refined sugar. Whole-food carbohydrates give longer-lasting energy, while foods high in added sugar provide short bursts of energy but may not last as long.
NUTRITION LABELS
Protein
The “Protein” line shows how many grams are in each serving. Most athletes need 15–25 grams of protein after exercise for best recovery. Comparing labels between foods like yogurt, protein bars, or milk can help you make nutrition decisions that fit your needs.
NUTRITION LABELS
Fats
Fat is an important nutrient for overall health, but foods very high in fat are not ideal immediately before or after training because they digest more slowly. Nutrition labels can help athletes identify foods that are lower in fat when quick energy or recovery is the goal.
FUELING TIMING
The timing of what you eat matters just as much as what you eat.
30-60 minutes before
2-3 hours before
Closer to exercise, about 30–60 minutes before, try to choose an easy-to-digest snack that is mostly carbohydrates. This ensures steady energy and avoids an stomach upset.
About 2–3 hours before training, you should eat a balanced meal with carbs, protein, and moderate fat.
PRE-WORKOUT
The best pre-workout fuel includes plenty of carbohydrates, a small amount of protein, and limited fat and fiber. Carbohydrates are the body’s main energy source, especially during high-intensity exercise. A little bit of protein helps maintain muscles, while keeping fat and fiber lower reduces the risk of stomach discomfort during training.
PRE-WORKOUT SNACKS
Try these combinations:
Pre-workout snacks should combine a quick source of carbohydrates with a small amount of protein for balance. Examples include a banana with peanut butter, yogurt with berries, or oatmeal made with milk. These snacks are easy to digest and provide both quick and sustained energy for training.
POST-WORKOUT RECOVERY
What to eat after exercise?
Recovery meals and snacks replace energy used during exercise, repair damaged muscle fibers, and rehydrate the body. If recovery meals are skipped or delayed, you may feel tired, sore, and slow to bounce back.
Post-workout nutrition should include three key elements: carbohydrates to refill glycogen stores, protein to repair and rebuild muscles, and fluids with electrolytes to replace sweat losses. Without these, recovery will be slower, and performance may decline over time. Some snack options include chocolate milk, a turkey sandwich with fruit, or a smoothie made with milk, banana, and protein powder.
Sometimes training is just before a meal time. What should you do about refueling?
HYDRATION
Fluids are vital for recovery. We have already learnt about hydration so a quick reminder on the most important takeaways. Water is usually the best option, but if training was long or sweaty, athletes should also replace electrolytes like sodium and potassium. Milk and sports drinks can be good recovery choices because they provide fluids plus important nutrients.
Knowledge Check
Press to Start Quiz
Under Calories
Multiple Choice
Under total carbohydrates
When reading a Nutrition Facts label, where can you find the grams of added sugars in a food?
Under total fat
Under Protein
TRUE OR FALSE
Key Takeaways
Fueling before and after training will help you perform better and recover faster. Eating carbohydrates before exercise provides the energy needed for focus and endurance, while protein and carbohydrates after training help refill energy stores and repair muscles. Using nutrition labels to check carbohydrates, protein, and added sugars can help athletes make smart fueling choices that support consistent performance and recovery.
Some athletes miss the benefits of recovery because they only drink water, wait too long to eat, or choose only protein without carbohydrates. Without carbs, protein, and fluids together, the body cannot fully replace energy stores or support muscle recovery.
CORRECT
Some athletes miss the benefits of recovery because they only drink water, wait too long to eat, or choose only protein without carbohydrates. Without carbs, protein, and fluids together, the body cannot fully replace energy stores or support muscle recovery.
Eating before training helps fuel the body so athletes can perform at their best. Pre-workout meals and snacks provide carbohydrates for energy, helping prevent fatigue, maintain focus, and support endurance. When athletes skip fueling before exercise, performance and training quality can suffer.
Eating foods that are very high in fat or fiber right before exercise can cause stomach discomfort and cramps. Another common mistake is eating only protein without carbohydrates, which can leave the body low on energy for training or competition.
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Transcript
Module 4
Let’s learn about Fueling
Learning objectives
COMMON FUELING ISSUES
Choosing the Wrong Foods Before Exercise
Not Refueling After Exercise
Skipping Fuel Before Training
NUTRITION LABELS
Carbohydrates
Looking at “Total Carbohydrates” shows how much fuel the food provides. Checking “Added Sugars” helps identify whether the carbs are mostly from whole grains and fruit or mainly from refined sugar. Whole-food carbohydrates give longer-lasting energy, while foods high in added sugar provide short bursts of energy but may not last as long.
NUTRITION LABELS
Protein
The “Protein” line shows how many grams are in each serving. Most athletes need 15–25 grams of protein after exercise for best recovery. Comparing labels between foods like yogurt, protein bars, or milk can help you make nutrition decisions that fit your needs.
NUTRITION LABELS
Fats
Fat is an important nutrient for overall health, but foods very high in fat are not ideal immediately before or after training because they digest more slowly. Nutrition labels can help athletes identify foods that are lower in fat when quick energy or recovery is the goal.
FUELING TIMING
The timing of what you eat matters just as much as what you eat.
30-60 minutes before
2-3 hours before
Closer to exercise, about 30–60 minutes before, try to choose an easy-to-digest snack that is mostly carbohydrates. This ensures steady energy and avoids an stomach upset.
About 2–3 hours before training, you should eat a balanced meal with carbs, protein, and moderate fat.
PRE-WORKOUT
The best pre-workout fuel includes plenty of carbohydrates, a small amount of protein, and limited fat and fiber. Carbohydrates are the body’s main energy source, especially during high-intensity exercise. A little bit of protein helps maintain muscles, while keeping fat and fiber lower reduces the risk of stomach discomfort during training.
PRE-WORKOUT SNACKS
Try these combinations:
Pre-workout snacks should combine a quick source of carbohydrates with a small amount of protein for balance. Examples include a banana with peanut butter, yogurt with berries, or oatmeal made with milk. These snacks are easy to digest and provide both quick and sustained energy for training.
POST-WORKOUT RECOVERY
What to eat after exercise?
Recovery meals and snacks replace energy used during exercise, repair damaged muscle fibers, and rehydrate the body. If recovery meals are skipped or delayed, you may feel tired, sore, and slow to bounce back.
Post-workout nutrition should include three key elements: carbohydrates to refill glycogen stores, protein to repair and rebuild muscles, and fluids with electrolytes to replace sweat losses. Without these, recovery will be slower, and performance may decline over time. Some snack options include chocolate milk, a turkey sandwich with fruit, or a smoothie made with milk, banana, and protein powder.
Sometimes training is just before a meal time. What should you do about refueling?
HYDRATION
Fluids are vital for recovery. We have already learnt about hydration so a quick reminder on the most important takeaways. Water is usually the best option, but if training was long or sweaty, athletes should also replace electrolytes like sodium and potassium. Milk and sports drinks can be good recovery choices because they provide fluids plus important nutrients.
Knowledge Check
Press to Start Quiz
Under Calories
Multiple Choice
Under total carbohydrates
When reading a Nutrition Facts label, where can you find the grams of added sugars in a food?
Under total fat
Under Protein
TRUE OR FALSE
Key Takeaways
Fueling before and after training will help you perform better and recover faster. Eating carbohydrates before exercise provides the energy needed for focus and endurance, while protein and carbohydrates after training help refill energy stores and repair muscles. Using nutrition labels to check carbohydrates, protein, and added sugars can help athletes make smart fueling choices that support consistent performance and recovery.
Some athletes miss the benefits of recovery because they only drink water, wait too long to eat, or choose only protein without carbohydrates. Without carbs, protein, and fluids together, the body cannot fully replace energy stores or support muscle recovery.
CORRECT
Some athletes miss the benefits of recovery because they only drink water, wait too long to eat, or choose only protein without carbohydrates. Without carbs, protein, and fluids together, the body cannot fully replace energy stores or support muscle recovery.
Eating before training helps fuel the body so athletes can perform at their best. Pre-workout meals and snacks provide carbohydrates for energy, helping prevent fatigue, maintain focus, and support endurance. When athletes skip fueling before exercise, performance and training quality can suffer.
Eating foods that are very high in fat or fiber right before exercise can cause stomach discomfort and cramps. Another common mistake is eating only protein without carbohydrates, which can leave the body low on energy for training or competition.