Fueling Physical Activity

Health Promotion

Outdoor adventures and physical activity demand reliable energy, and smart fueling helps you stay strong, safe, and ready for anything. Eating before, during, and after activity supports endurance, enhances recovery, and makes movement feel more enjoyable. With intentional nourishment, you can get the most out of your hikes, workouts, and mountain experiences.

Before Exercise

You wouldn’t want to start a road trip on an empty fuel tank, so don’t start a work-out without fueling first! If you haven’t eaten a meal 2 hours prior to exercise, aim for 50-100 g of easy-to-digest carbs (low fiber) like the examples below: 

  • 2 slices of bread + 2 Tablespoons jelly = 65 g carbs

  • 2/3 cup dried fruit = 84 g carbs

  • 1 cup oatmeal + banana = 60 g carbs

  • Large pita bread + 3 Tablespoons hummus = 56 g carbs

  • Large bagel + 2 T cream cheese = 70 g carbs

During Exercise 

As you workout harder, longer, and more often, your fuel needs increase to support your muscles. Weight lifting is in short bursts of energy, so it requires less energy than endurance sports.

After the first hour: Aim for 30-60 g of carbs every hour during high intensity or endurance workouts to replenish blood sugar and glycogen stores.

Easily digestible carbs: During workouts, choose either solids or liquids of simple sugars that are easy to digest while you’re being active.

After exercise --> recovery 

Refuel within an hour of completing your workout to repair and grow muscles and avoid soreness Your recovery continues for the next 1-2 days so continue to refuel! 

Carbs + Protein

  • Eat primarily carbohydrates to replenish body stores

  • 10-20 g of protein can help stimulate muscle repair/growth 

  • Aim for 3x more carbs than protein