Fat loss requires you to be in a calorie deficit, meaning you consume fewer calories
than your body needs to maintain its current weight. While this approach is effective
for shedding body fat, it can sometimes leave you feeling low on energy, particularly
during workouts. The good news? By timing your nutrition correctly, especially your
carbohydrate intake, you can fuel your performance during training and optimize
recovery—without compromising your fat loss goals.
THE ROLE OF CARBOHYDRATES IN PERFORMANCE
Carbs are your body’s preferred energy source, especially for high-intensity workouts.
When you eat carbs, they’re stored in your muscles as glycogen, which is what your
body taps into when you train hard. If you’re in a calorie deficit and not eating enough
carbs at the right times, your glycogen stores can run low, leaving you feeling sluggish
and unable to perform at your best.
PRE-WORKOUT NUTRITION: FUEL FOR PERFORMANCE
Eating the right foods before your workout ensures you have enough fuel to train
hard.
What to Eat: A small, easily digestible meal or snack containing carbs and a bit of
protein. For example:
- A banana with a tablespoon of peanut butter.
- A slice of whole-grain toast with a small amount of honey.
- A protein shake with a piece of fruit.
When to Eat: 1-2 hours before your workout to give your body time to digest. If
you’re short on time, a quick-digesting carb (like a banana or a small handful of
dried fruit) 30 minutes before can help.
Why It’s Important: Pre-workout carbs provide immediate energy for your
muscles, allowing you to lift heavier, run faster, or push harder during your
session. Protein also supports muscle maintenance during training.
POST-WORKOUT NUTRITION: REFUEL AND RECOVER
After your workout, your body is primed to absorb nutrients, making it the perfect
time to replenish glycogen stores and repair muscle tissue.
What to Eat: A balanced meal or snack with carbs and protein. For example:
- Grilled chicken with sweet potatoes and green vegetables.
- A smoothie with protein powder, a handful of oats, and frozen fruit.
- Greek yogurt with berries and a drizzle of honey.
When to Eat: Within 1-2 hours post-workout for optimal recovery.
Why It’s Important: Post-workout carbs help replenish glycogen stores, while
protein kickstarts muscle repair and growth. This combination ensures you
recover well and maintain performance in future sessions.
TIMING CARBS AROUND TRAINING
When fat loss is the goal, you need to be strategic about where your carbs go in your
day. Here’s how to prioritise carbs for training performance while staying in a calorie
deficit:
- Pre-Workout Carbs: Focus on a small portion to fuel your session. This ensures
you have the energy to train hard and maximise your performance. - Post-Workout Carbs: Prioritise replenishing glycogen stores and supporting
recovery. - Reduce Carbs Elsewhere: To maintain a calorie deficit it may be necessary to keep your carb intake lower during meals or snacks that aren’t around training. For example, opt for more protein and veggies at breakfast or dinner if they’re far from your workout window.
KEY TIPS FOR EATING AROUND TRAINING
- Protein is Always a Priority: No matter the time of day, aim for a consistent intake of protein to support muscle maintenance and recovery.
- Stay Hydrated: Proper hydration improves performance and recovery. Drink water before, during, and after training.
- Plan Ahead: Prep your pre- and post-workout meals or snacks to avoid last-
minute poor choices. - Listen to Your Body: If your performance is suffering, you may need to adjust your calorie or carb intake slightly, even in a deficit.
BALANCING FAT LOSS AND PERFORMANCE
The key to maintaining performance while losing fat is strategic fuelling. By eating
carbs around your workouts, you’ll have the energy to train effectively and recover
well, all while staying in a calorie deficit to hit your fat loss goals.
Train hard, recover smart, and trust the process—you’ve got this! If you need further
guidance or have questions, our coaches are here to help, don’t hesitate to reach out!