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Food is Fuel

In this article we share information about macronutrients and how all of them can help us to achieve our goals.

By Maria Firmino, Personal Trainer at Randwick

So, here is some information about macronutrients and how all of them can help us to achieve our goals and most importantly to have a better and healthier lifestyle!


Quality whole foods are like your Premium Unleaded and your processed snacks are like standard Unleaded. They will still make your car run, but not quite as good for the longevity of your engine. So, with that in mind, let us talk about how you can adequately fuel your body before training, so you feel stronger/fitter/faster, instead of fatigued/sluggish/sore/slow. For some people, training fasted (or with little food in the belly) is an unavoidable compromise. These people are called A.M. EXERCISERS. If you are not one of these people, I implore you to consider getting into a good routine with some go-to pre-workout snacks. Consider the following and get creative:


Carbs are your primary energy source, so do not fear them: EAT THEM. A sufficient serve of carbs with maximize glycogen storage and support you in your performance. Aim for 0.5-1g of carbs per kg of your body weight, around an hour before your workout.


Support your hard-working muscles by getting in 20-30g of protein along with your carbs before your training. The amino acids are essential for promoting muscle growth and avoiding muscle breakdown.


Around 3-6mg (per kg of body weight) of caffeine before your workout can give you some serious fuel. A shot of espresso is a great option. Did you know coffee provides both energy and a metabolic boost?


These are hard to avoid completely but should be kept to a minimum (<5g) before a workout, if possible. Avoid consuming high-fat meals before exercise because the body digests fats more slowly than carbohydrates. This means the body may not be able to break down and absorb fats before a workout begins.

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