top of page
  • Lisa Kelly

Balancing Nutrition and Workouts: The Ultimate Duo

When it comes to achieving our fitness goals, we often focus solely on the sweat-inducing workouts at the gym, forgetting about the crucial role that nutrition plays in our journey.

But here's the truth: exercise and nutrition are like two peas in a pod, working hand in hand to propel us toward our fitness aspirations. You are what you eat after all!

Here's some tips on when and what to eat to balance your fitness and nutrition:

  • Before Your Workout: It's essential to fuel your body with the right nutrients to optimize performance and recovery. Pre-workout nutrition should focus on providing a combination of carbohydrates and protein to provide energy and support muscle function. Quick and easy options include a banana with nut butter, Greek yogurt with berries, or a small smoothie, etc…

  • After Your Workout: Refueling your body with a combination of protein and carbohydrates is crucial for replenishing glycogen stores, repairing muscle tissue, and promoting recovery. Aim for a balanced post-workout meal or snack within 30 minutes to an hour after exercising. This could include a protein shake with fruit, a turkey and avocado wrap, or a bowl of oatmeal with nuts and seeds, etc...

The Role of Nutrition in Body Composition While exercise helps to burn calories and build muscle, nutrition plays a significant role in shaping our body composition. Whether your goal is to lose fat, gain muscle, or maintain your current physique, the foods you eat can make a significant impact. Consuming a balanced diet rich in whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats provides your body with the essential nutrients it needs to support muscle growth, regulate metabolism, and promote overall health.


Finding Your Balance Achieving a balance between nutrition and exercise doesn't mean adhering to strict rules or following fad diets – this will lead you to hating life in gernal! Instead, it's about adopting a sustainable approach that nourishes your body, fuels your workouts, and supports your goals in the long run. It's about listening to your body's hunger and fullness cues, prioritizing whole, minimally processed foods, and enjoying treats in moderation. And with Refire, I have several approaches that can help in this area – whenever you’re ready!

Your relationship between nutrition and exercise is a dynamic and interdependent one. By fueling your body with the right nutrients before and after workouts, prioritizing whole, nutrient-dense foods, and finding a balance that works for you, you can unlock the full potential of your fitness journey!


Want one on one coaching? Reach out today!


Refire Fitness is active on social media and aims to provide an engaging community with education on fitness, nutrition and mental health. Join me on Facebook, Instagram, and Pinterest!



bottom of page