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Fuel for Your Workouts: Why Timing Your Meals Matters


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If you’ve ever dragged yourself through a workout feeling flat or dizzy, chances are it wasn’t your training — it was your fuel. Meal timing isn’t about eating on a strict schedule; it’s about matching food to your body’s needs so you perform and recover better.


Before your workout, think energy and stability. A small meal or snack with protein and carbs (like Greek yogurt with fruit or half a banana with nut butter) gives your muscles accessible fuel without a blood-sugar crash.


After your workout, think recovery and repair. Within an hour or two, aim for 20–30g of protein with carbs to replenish glycogen and support muscle rebuilding — a smoothie, eggs and toast, or leftover chicken and rice all work.


When you fuel consistently, your hormones thank you too. Cortisol (your stress hormone) stays balanced, blood sugar remains steady, and recovery feels smoother. For women in midlife, this becomes especially important — eating around movement helps maintain lean muscle and stable energy throughout the day. Here's the science.


You don’t need to count macros to eat smart. Just build awareness: how do your workouts feel when you train on an empty stomach vs. when you’re fueled? Let your energy and recovery guide the timing that fits your body best.


For more background on the risks of exercising in a fasted state for female physiology, check out this article from Run Fast. Eat Slow. runfasteatslow.com


Challenge for This Week

  1. Have a small, balanced snack (protein + carbs) within 1–2 hours before your workout.

  2. Include 20–30g of protein after training.

  3. Note how your performance, mood, or recovery change by the end of the week.


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This article is part of the Strong, Balanced, & Nourished series — simple, science-based strategies to help midlife women build strength, support hormones, and feel their best through small, lasting nutrition habits.

 

Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized online & in-person fitness, recovery, and nutrition coaching.


Learn more about Solara Studio | Join our Thrive Personal Training Program

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