Want Better In-Gym Results? Think About What You Eat

I had a check-in with one of our clients today, Stephanie. She’s been working hard, and her results are showing not just from the InBody. I mean the InBody is great, it shows more muscle and less body fat but outside of the numbers, the results are much more meaningful. She has more energy for her kids and is feeling much stronger. Her deadlift number when up 60lbs from just 12 or so weeks ago. She told me that she is ready to start talking about eating better around her workouts but wasn’t sure if it mattered all that much.

“What should I be eating before and after my workouts? Does it really matter?”

Yes. It matters. And the fact that she asked tells me she’s paying attention and not just to the scale or the mirror, but to how her body feels.

Here’s the thing: Not everyone at NHF starts by working on nutrition. Fitness is often the easier place to begin. You just get on the schedule, show up and it feels productive. But when you then start feeling better, noticing more energy, or hitting strength goals, you will start to get curious about food. That curiosity? We love it.

So if you’ve ever wondered the same thing as Stephanie—how much does food around your workouts actually affect your results? I wanted to share what we know. Because if she’s asking, I bet you’ve wondered too.

Why Eating Before the Gym Helps You Train Better

Your Muscles Need Fuel

When you work out, your body pulls energy from stored carbs (called glycogen) and your blood sugar. That’s normal but here’s the catch: if you haven’t eaten, your glycogen stores might already be low, especially if you’ve been stressed, busy, or eating light.

You can train on empty, but it often means dragging through your workout with less strength and focus and that can lead to lower calorie burn, fewer muscle gains, and a higher chance of feeling wiped out later. TLDR – if you are tired and lethargic you simply won’t do as much. If you do less you get less results.

“But I Thought I Was Burning Fat?”

A lot of women think training without eating helps burn more fat. In reality, your body gets protective. It may hold on to fat and pull energy from muscle instead—especially if you’re not eating enough overall in the other 23 hours of the day. Fasting but then not eating really well outside of the fast is definitely not having the intended effect.

When you fuel properly before your workout, you train harder, recover better, and actually support your metabolism and fat loss in the long run.

Easy Wins: Pre-Workout Snacks

Eat 1–2 hours before training, aiming for a mix of carbohydrates and some lean protein:

Berries + low-fat string cheese

Banana + Greek yogurt

Whole grain toast + sliced turkey

Rice cakes + cottage cheese

Why Eating After the Gym Speeds Recovery

You Broke It Down, Now We Build It Stronger

Lifting weights and training hard creates tears in your muscles (that’s a good thing!). To heal and rebuild stronger, your body needs protein and carbs after exercise.

No Food = Slower Progress

Skipping your post-workout meal means longer soreness, lower energy for your next workout, and slower strength gains.

Go-To Recovery Meals

Eat within 60 minutes of finishing:

Grilled chicken + brown rice + steamed broccoli
Protein shake with fruit and milk
Tuna packet + whole grain crackers + grapes
Low-fat Greek yogurt + granola + blueberries

What Happens When You Skip Both

Let’s keep it real: if you’re not eating around your workouts, you’re missing out on results.

Skipped Meal	What You Might Feel	What It’s Costing You
Pre-workout	Weak, tired, unfocused	Lower performance
Post-workout	Sore, drained, moody	Slower progress

You’re working hard. Your food should be working just as hard for you.

One Small Shift to Try Today

Tomorrow, pick one small pre-workout snack from the list and give it a try. Just notice how it makes your training feel. It doesn’t have to be perfect—just consistent.

You Deserve to Feel the Results of the Workout After the Workout

At NHF, we believe food shouldn’t be confusing—it should be helpful. When you eat to support your workouts, everything feels easier: lifting, recovering, even showing up.

Want to figure out what kind of meals work best for you and your schedule?

👉 Let’s talk—book your Free Nutrition Intro now!

ps. I have written other pieces on getting better results, you might like this one! It’s about how to break through a plateau.

Want Better In-Gym Results? Think About What You Eat