So You Want To Dial In You Pre, Intra, & Post Training Nutrition
In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the science and strategy behind pre-, intra-, and post-training nutrition. If you’ve ever wondered what to eat before a tough lift, how to fuel a long run, or why your recovery isn’t where it should be—this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter and train stronger.
BLACK IRON RADIO EP. 262: SO YOU WANT TO DIAL IN YOU’RE PRE, INTRA, & POST TRAINING NUTRITION
Fasted training? GI issues during training? Not sure about how to eat around workouts? Krissy, Amanda, and Ryann break down how to fuel before, during, and after training so you can train harder, recover faster, and actually perform the way you’re trying to. No fluff or clean eating dogma, just dialed-in just strategies to help you show up better in every session and stop sabotaging your own progress.
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Performance nutrition isn’t just about eating “healthy”—it’s about fueling intentionally to enhance training outcomes, speed up recovery, and support long-term adaptation. If you train with purpose, your nutrition needs to show up with the same level of intention.
Let’s break down the three critical windows around training—pre-, intra-, and post—so you can get the most out of your efforts.
Should You Train Fasted?
Let’s start with the elephant in the gym: fasted training.
Yes, you can train without food. But if your goal is to maximize performance, recovery, or long-term progression, training fasted is rarely the best approach—especially for women.
In states of low energy availability (LEA), the hypothalamus downregulates several key processes to conserve energy. For women, this hits harder—particularly during perimenopause and menopause, when hormonal sensitivity is higher and the ability to regulate blood glucose becomes less efficient. Add fasted training to that, and you’re looking at elevated cortisol, suppressed thyroid output, and impaired muscle protein synthesis. Not exactly a recipe for progress.
There are edge cases where fasted training might be strategically used—mainly among ultra-endurance athletes practicing metabolic flexibility—but for the majority of athletes, pre-training carbs will offer a better return on investment.
Pre-Training Nutrition
The objective of pre-training fuel is to optimize energy availability while minimizing gastrointestinal distress. You want your food to be digested and circulating as usable energy—not sitting heavy in your gut.
Here’s the general framework:
90–120 minutes before training: A mixed meal with ~2–4g carbs per kg of bodyweight and ~0.25g protein per kg. Keep fat and fiber lower to reduce digestion time.
30–60 minutes before training: Shift toward simpler carbs (sports drinks, fruit, gels) and lower protein/fat to increase gastric emptying and glucose availability.
Type of training matters too. Runners often need more digestion time than lifters. And individual tolerance varies—some athletes can eat a bagel mid-warm-up; others need a longer buffer.
Sample options:
Oatmeal with banana, honey, and Greek yogurt
Bagel with honey + protein shake
Low-fiber cereal with almond milk
Frozen waffles with PB fit and jam
A banana and a scoop of whey in water
Also worth noting: performance nutrition doesn’t always align with “clean eating.” This is where processed carbs like white rice, sports drinks, and low-fiber bread shine. The goal is usable glucose, not micronutrient density.
Intra-Training Nutrition
This is where things get scientific—and often misunderstood.
During training sessions longer than ~75 minutes (especially at moderate to high intensity), exogenous carbohydrate intake improves performance and delays fatigue. Research shows the body can oxidize:
30–60g carbs/hour with single transportable sugars (glucose)
Up to 90–120g carbs/hour with multiple transportable carbohydrates (glucose + fructose blends)
Sports nutrition products are designed to take advantage of this by using dual-transport systems (e.g., maltodextrin + fructose), which improves gastric tolerance and increases carbohydrate absorption rates.
Yes, you can use candy. But here’s the nuance:
Candy can work as fuel—but it’s not designed for it. Things like Nerd Clusters or gummy bears can be fun and effective for lower-intensity or shorter sessions. That said, they’re often high in fructose or corn syrup, which can be harder on the gut when carb intake climbs. Sports products (like gels, drink mixes, and chews) are specifically formulated to reduce GI distress and optimize absorption. Use what works for you—but if you’re pushing higher carb targets, sports fuels typically perform better.
And remember: carbohydrate delivery should be continuous, not front-loaded. Spacing your intake throughout the hour (every 15–20 minutes) is more effective and easier on the gut than taking in 60g all at once.
Post-Training Nutrition
The goal of post-training fuel is to support recovery, glycogen resynthesis, and adaptation.
There’s no magic 30-minute “anabolic window,” but sooner is better—especially if you’ve got another session coming up or you trained fasted. Ideally, aim to eat within 60–90 minutes.
Here’s the science-backed breakdown:
Carbs: 1.0–1.2g/kg to replenish glycogen
Protein: 0.25–0.4g/kg to initiate muscle protein synthesis
Fat: Moderate is fine, but don’t overdo it—it slows gastric emptying
If you can’t eat a full meal right away, liquid nutrition (like chocolate milk, core power, or a smoothie) is a solid placeholder. Keep a cooler in your car with a recovery drink if you’re finishing up on a trail or far from home.
Also important: intra-fueling during training doesn’t “count” as your recovery meal. That energy was used immediately. You still need to eat post-session to refill muscle glycogen and support adaptation.
Sample post-workout meals:
Rice + eggs + fruit + avocado
Turkey sandwich + banana + chocolate milk
Protein smoothie + bagel
Salmon bowl with white rice and mango
Practical Notes & Final Thoughts
If you train early: even 10–20g of carbs (banana, juice, gummies) can help. Add liquid carbs during training if you struggle to eat right away.
Don’t rely solely on how you feel. You might not need intra-fuel on a 90-min run—but you’ll perform and recover better if you use it.
Gut training is real. You can train your stomach like you train your legs. Start small and build.
On-the-go options like Gatorade, gels, or stinger waffles are convenient and effective.
If your only post-run option is a gas station or fast food joint, don’t stress. Fueling imperfectly is still better than not fueling.
TL;DR:
Don’t train fasted if you’re chasing performance—especially if you’re female.
Carbohydrates are essential before, during, and after training for energy, recovery, and adaptation.
You can use candy, but sports nutrition products exist for a reason.
Prioritize consistency over perfection. Some fuel is always better than none.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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