There’s something magical about that moment before a workout: the early quiet of the trailhead, the hum of the gym, or the first sip of coffee before sunrise. But here’s the truth: what you eat before, during, and after training can be the difference between feeling unstoppable and hitting a wall halfway through.
Think of your body like a mountain bike. You wouldn’t start a steep climb with an empty tank and squeaky gears. Fueling right isn’t about perfection, it’s about giving your body the support it needs to climb, sprint, and recover again tomorrow.
Before Exercise: Topping Off the Tank
Pre-workout fueling is where performance starts. If you regularly train early, treat this as your “dress rehearsal” for race day. Figure out what foods keep you calm, focused, and bloat-free.
Skipping food too often before workouts can mess with your hormones and metabolism. Especially for women, frequent fasted training spikes cortisol and lowers key hormones over time. Even a small snack helps keep your nervous system steady and your metabolism humming.
Goals:
• Fuel your workout
• Prevent muscle breakdown
• Keep your brain clear and calm
Easy Snacks:
• Banana with nut butter
• Smoothie with protein powder and berries
• Rice cake with nut butter and dates
• Gluten-free toast with almond butter and honey
Kirstin’s Go-To: A peanut butter + honey sandwich or banana with a Fig Bar. It’s easy, satisfying, and gentle on digestion.
If you’re an early-bird athlete heading out within 30 minutes of waking up, keep it light but don’t skip it. Men can get away with short, low-intensity sessions fasted, but women should eat something before every workout. Your energy, mood, and recovery will thank you later.
Ergogenic Aids: The Secret Sauce of Smart Training
Caffeine
Caffeine isn’t just a pick-me-up; it’s your focus fuel. It sharpens alertness, delays fatigue, and gives your endurance an edge, especially during long efforts or intense intervals.
How much: 3-6 mg/kg (roughly 200-400 mg for most adults)
When: 30-60 minutes before training
Sources: Coffee, green tea, caffeinated electrolyte mixes, chews, or gels
Kirstin’s Caffeine Plan:
- Pre-Workout: A mug of green tea, which is easier on the stomach than coffee but still gives a clean, steady lift.
- Early in Training/Event: One bottle of Skratch Labs with caffeine during the first third of a long endurance session (ideal for rides > 90 minutes or longer races).
- Later On: If fatigue sets in, add caffeine through energy chews, half a bottle of caffeinated electrolytes, or a low-dose gel as tolerated.
This steady strategy keeps energy even, focus sharp, and avoids overwhelming your gut or nervous system early in the workout.
Creatine
Creatine is one of the few supplements backed by decades of solid research and it’s beneficial far beyond the gym. It improves strength, recovery, lean muscle mass, cognition, and even mood regulation.
Why it matters: Helps muscles regenerate energy quickly, boosts short-term power, supports brain and hormonal health, especially in women.
Dose: 3-5 g daily (consistency matters more than timing).
Optional loading: 20 g/day for 5 days, split into four doses for faster saturation.
Best paired with: Post-workout carbs to enhance uptake.
Recommended products:
- Momentous Creatine Monohydrate – NSF-certified, clean, and well-absorbed.
- Thorne Creatine – another high-purity, clinician-trusted option for athletes who value both performance and quality.
Whether you lift, sprint, or push long climbs in the saddle, creatine keeps your energy system primed and your recovery smooth.
During Exercise: Keep the Engine Running
If your workout goes past 90 minutes or hits high intensity, it’s time to fuel while moving. Once glycogen runs low, your body needs help to keep output strong.
Targets:
- 30-60 g carbs/hour
- 7-10 g protein/hour for longer sessions
Simple Fuel Options:
- Salted baby potatoes
- Cashews + dates
- Low-fructose chews
- Rice balls or PB + honey bites
- Electrolyte water or diluted sports drinks
Think of this as refilling your tank mid-climb: small, steady bites keep the engine humming.
After Exercise: Repair & Rebuild
The window right after a workout is when your muscles are like sponges, ready to soak up nutrients to repair, grow, and adapt.
Timing: Within 45 minutes of finishing
Protein: 25-50 g
Carbs: 1-1.2 g/kg body weight
Recovery Meal Ideas:
- Sweet potato + egg scramble
- Rice + beans or chicken burrito
- Protein smoothie with banana + nut butter
Kirstin’s Real Talk:
“After a long day in the mountains, I love nachos. Yep, beans or chicken for protein, guac for healthy fat, and cheese for joy. Because recovery should feed your muscles and your soul.”
Female Physiology: Fueling With the Cycle
For women, hormones change the fueling game. During the luteal phase (10-14 days before your period), your body runs hotter and burns through more carbs and sodium.
Tips:
- Eat more carbs to prevent fatigue and cravings
- Boost sodium for hydration
- Avoid fasted training
- Add magnesium-rich foods (leafy greens, seeds, dark chocolate)
Training with your cycle, not against it, can turn frustration into flow.
Hydration: The Unsung Hero
Sweat isn’t just water loss, it’s electrolytes, minerals, and energy leaving your body.
Ideal Sports Drink (per 8 oz):
- 7-9 g carbs
- 180–225 mg sodium
- 60–75 mg potassium
Hydration Targets:
- < 75°F: ~15 fl oz/hr
- 80°F: ~22 fl oz/hr
Drink regularly, not reactively. Once you’re thirsty, you’re already behind.
Putting It All Together: Real-World Fueling
25-Mile Ride (about 1.5-2 hours):
- Before: Banana + peanut butter and a piece of sweet potato toast for extra staying power.
- During: Water or electrolyte drink; add cashews and dates if energy starts to dip mid-ride.
- After: Protein smoothie with banana, almond milk, and protein powder.
50-Mile Ride (about 3-4 hours):
- Before: PB + honey sandwich on gluten-free bread, fig bar, Skratch bottle with caffeine.
- During: Hour 1-2: Salted potatoes + dates + electrolyte drink. Hour 3-4: Cashews + energy chews + second bottle with carbs/electrolytes.
- After: Nachos with chicken, guacamole, and cheese. Or, a recovery shake if needed.
Backcountry Ski Day (about 4 hours):
- Before: PB toast + banana or a Ka’Chava smoothie.
- During: Rice balls, nuts, and sips of warm electrolyte tea or broth if it’s cold.
- After: Hot meal with eggs, rice, beans, and avocado.
Final Thoughts: Fueling Is a Skill
Fueling isn’t just nutrition, it’s a mindset. You wouldn’t expect to summit a mountain without checking your gear; the same goes for your body.
Experiment, stay curious, and find foods you want to eat on long days. Kirstin keeps a Snickers in her pack because sometimes joy is the best performance fuel of all.
Pro Tip: Practice your fueling strategies during training, not race day. Build trust with your body, and it’ll show up for you strong, steady, and ready to go the distance.
Ready to Take Your Performance to the Next Level?
At Kore Regenerative Medicine, we help athletes of every level train smarter, recover faster, and protect long-term health. Whether you’re chasing a summit, a PR, or simply more energy to enjoy your day-to-day life, our integrative approach combines personalized nutrition, lab-based insights, and regenerative support to help you perform your best.
Book your Performance Nutrition Session to start optimizing your fueling strategy, from daily habits to race-day prep.
