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.

I get asked a lot about pre and post-workout nutrition. Nutrient timing if you will. We understand the importance of it as athletes. Eating sufficient amounts of carbohydrates before and after we workout helps with our performance and recovery. Pre and post-workout foods certainly don't need to be complicated. Carbs, carbs carbs. Okay and some protein too. But our bodies need glycogen. And since I love to bake, I decided to work on a high carb, low-fat breakfast muffin that I could grab on my way to the gym either to eat in the car or save for right after my workout. Regardless of which snack you're needing, this one should do the job!