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Pre-Workout Fuel

And no, I don't mean the pre-workout dry scoop straight to your face hole.

We're taking about real food here.

I understand some people choose to not eat before their lift. I would give the "okay" to this on certain circumstances (i.e., you're lifting at 5am), but in most cases, I suggest consuming food to some degree before you workout. Eating before your workout will provide you with energy to expend, aka more strength #gainz.

Below are some feeding suggestions based on time out from workout.

< 60 minutes

Something light. Low-medium protein, high-medium carb, lower fat, and low fiber.

Examples: banana, toast, oatmeal, etc.

Within two hours

Light meal/snack. Medium protein, medium-high carb, and lower fat.

Examples: bagel + Greek yogurt, deli meat + cheese + crackers, etc.

2-4 hours

Full meal. High protein, high-medium carb, low-medium fat.

Examples: salmon + rice + veg, chicken + potato + veg, deli meat sandwich with cheese and veg, etc.

I would highly suggest eating within 4 hours of your workout.

Gotta fuel your gains!


Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.


I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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