156. Workout Fueling 101: How to Eat for Performance and Recovery

Knowing what to eat before, during, and after a workout can make or break your performance and recovery, but most advice out there is confusing or contradictory. In this episode, we break down the real science of workout fueling and how to apply it to your specific training.

You'll learn:

• Why total daily protein intake matters more than workout-specific timing
• How carbs fuel endurance and performance, and when you actually need them
• The best timing for meals and snacks around your workouts
• How fueling differs for running, lifting, and long training sessions
• What to eat after a workout to support muscle recovery and growth
• What caffeine and supplements can (and can't) do for performance
• How fasting and gut training affect exercise nutrition

Whether you're lifting, running, or training for something longer, this episode gives you a practical, science-backed framework for fueling your workouts so you perform better and recover faster.

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Chapters

00:00 Introduction to workout fueling and listener question
327:43:50 Morning routines and the impact of phone use on focus
8083:17:37 Introduction to monthly challenges and habit building
10222:11:00 Total daily protein versus workout-specific fueling
11638:51:10 The role of carbs in workout performance
15222:11:18 Timing and type of meals before different workout sessions
21638:51:41 Training fasted versus fed and gut training
24833:18:32 Post-workout nutrition and the anabolic window
284999:58:50 Stacking workouts and meal timing for optimal recovery
332222:12:23 Experimenting with nutrition strategies and listening to your body
384999:59:30 Caffeine, supplements, and their effects on workout performance
432777:46:20 Summary and final tips for optimizing workout nutrition