The best way to optimize energy stores is to eat well throughout the day — incorporating a balance of complex carbs, high-quality protein, and healthy fats. Some people feel fine working out on an empty stomach, and if the physical demands are not especially high, your muscles can get the fuel they need from stored sources.

When it comes to high-intensity or heavily anaerobic workouts of 90 minutes or more, carbs are king. Of the three macronutrients — carbohydrates, protein, and fat — carbs are the ones that provide immediate energy.

To minimize potential damage to your muscles during strenuous training sessions, you also need to prioritize protein, says Kriegler. For most healthy people, he recommends at least 20 to 30 grams of protein, with a ratio of up to 3 grams of carbs for each gram of protein, depending on individual needs.

In these cases, Kleiner recommends having a to calorie snack about 60 to 90 minutes prior to your workout. Choose easily digestible carbs paired with a little protein, such as a banana with nut butter.

If you enjoy a tough morning session, a preworkout smoothie might be your best option. As soon as you complete a workout and for the next couple of hours afterward, your muscles are primed to accept nutrients that support recovery. Specifically, carbs replace stored glycogen in muscles and help shuttle amino acids from protein into the muscles, supporting repair and growth.

This is especially important after heavy anaerobic and high-intensity training. If a tough workout leaves you with no appetite, Sumbal recommends drinking your recovery fuel, such as a yogurt drink or protein-packed smoothie.

Otherwise, eat a meal or substantial snack, prioritizing whole foods with complex carbs and protein. If your workout is shorter than an hour and is of low or moderate intensity, you can simply wait an hour or two before eating.

Avoid high-fiber and high-fat foods, since they tend to slow digestion and delay nutrient absorption, Kriegler says. Even if your goals include weight loss, refueling your body is crucial for continued progress.

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Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? Wrist Sprains Fueling and Hydrating Before, During and After Exercise. How Should I Fuel and Hydrate BEFORE Exercise? of fluid How Should I Fuel and Hydrate DURING Exercise? For exercise lasting less than 60 minutes : Fuel: Eating may not be necessary for short practice or competition period Hydrate: Water is the fluid of choice during most physical activity For exercise lasting more than 60 minutes : Fuel: Having a carbohydrate rich snack can help maintain your energy level throughout the long practice or competition period Hydrate: Sports drink may be helpful by keeping you hydrated as well as maintaining electrolyte levels Try drinking oz.

Within minutes after exercise : Fuel: Fuel the body with carbohydrate and protein to maximize recovery Replenish the carbohydrate stores following exercise so the body is ready for your next workout Protein helps with the repair and recovery of the muscles Hydrate: Replenish fluid lost during exercise to help the body return to optimal body temperature Rehydrate with oz.

of water for every pound of water lost through sweat hours after exercise : Fuel: Eat a well-balanced meal with carbohydrate, protein, and fats Hydrate: Continue to rehydrate with fluids You can also hydrate your body by eating water-rich fruits and vegetables Remember, you cannot out-train poor nutrition and hydration.

of fluid one hour before exercise None or water oz. of fluid every 15 minutes Rehydrate with oz. You May Also Be Interested In. If you haven't eaten in the past 3 hours, consider half a bar or a waffle at the start of your workout.

For maximum performance take a Sur Alt Red or SwissRX Nitric Oxide 60 minutes prior to increasing oxygen-rich red cells blood flowing to your working muscles.

Your energy goal for Maximum Performance is 40g to 60g of carbs per hour, here are popular examples choose just one option If your workout was intense take 2 capsules of Swiss RX Daily Recovery before bed.

If you haven't eaten in the past 3 hours, consider a bar, waffle, or squeezable oatmeal at the start of your workout. For maximum performance take a long-lasting performance booster like Swiss RX Nitric Oxide 45 minutes prior.

For important events and if the cost is not an issue use 25g of Delta G Ketone Ester to help preserve muscle glycogen in the first 60 to 90 minutes of your workout so you can save it for later.

Drink a recovery shake like Momentous Rec overy, Fluid Recovery , or Skratch Recovery. I also like to use a 1. If doing long multi-day workouts and cost is no objection, pro athletes are using 25g 1 bottle of Delta G Ketone Ester post-workout and then another 25g 1 bottle before bed.

So you can't go wrong with any of the brands and much comes down to personal preference and taste. We are also big fans of variety and mixing up products and flavors across different brands.

If it is new and you like it, you will be more likely to stick to the recommended formula and not under fuel. New research is showing that it is probably better to take bigger sips every 20 minutes than take small sips every 5 minutes. The new research shows that the higher volume of bigger sips causes your stomach to "gastric empty" faster which is more efficient for absorbing carbs faster.

You need to train your gut to process the carbs and the key here is consistency and doing in following the Feed Fueling Formula in each training session. Most athletes that have gut issues ignore the recommendations for most of their training and then when their big workout or event comes up they follow the formula, but their gut isn't trained at this point.

You have to train your gut just like you train your muscles to build strength with consistency. That said if you still experience gut issues take 10g of carbs OFF of the low end of the recommended range. When you find you can tolerate that amount increase by 10g every two weeks as long as you don't experience gut issues.

We refer to Nitric Oxide boosters as Performance Boosters as they are most popular and most effective for all athletes. You have two choices, Sur Alt Red and Swiss RX Nitric Oxide. Both will increase your Nitric Oxide levels 60 to 90 minutes after you take them.

This will dilate your arteries so more oxygen-rich red blood cells reach your working muscles. Basically your legs will hurt less as it will take longer before you go anaerobic during hard efforts. Ketones are also a performance booster, albeit a very expensive one.

They can be used before a Long workout to preserve muscle glycogen in the first 90 minutes so you have more power for the end of your workout. They can also be used for recovery post-workout when you are doing multiple days of Long workouts.