Toni’s Health Tip #32: Fueling your workouts so you never run out of energy

Tip #32 | Fueling your workouts so you never run out of energy

By Toni Julian, health advocate & author

Toni Julian, Top Influential Women in Silicon Valley 2017


Are you eating the right foods to get the most out of your workouts? Do you eat only what’s convenient or skip eating entirely? Do you race out of your training and grab a low-quality bar on your way to a meeting or to pick the kids up from school?

One of the most frequently asked questions I get is what to eat before or after a workout, because this is a common scenario. I want you to get the most out of your fitness endeavors, whether you’re going to yoga, hitting the weights or preparing for a triathlon.

It all comes down to managing your blood sugar. I often say, “Eat like a diabetic, so you don’t become one.” Now you can take it a step further and apply that concept to your workout day and your every day. Because when you can manage your blood sugar, you will feel great and perform even better.

Guidelines for pre-workout and post-workout replenishment:

1 | Make a habit of eating 60 minutes before a moderate workout, and 90 minutes before an intense workout, so your body has time to metabolize and store glycogen in your liver, muscles and bloodstream.

2 | Be sure to replenish within 30 minutes after a workout for replacement of much needed proteins and carbohydrates for the energy required to re-build your muscles.

3 | Eat meals that have balanced macros for sustained energy; every meal consisting of lean protein, complex carbohydrates and healthy fats to metabolize slowly for a steady release of energy and nutrients.

Here are some menu ideas:

  • Smoothie: Almond milk, ½ banana, berries, whey protein, flaxseed meal, ice cubes
  • TONI’S Protein Meals®: At Sigona’s! The 7-meal pouches are on special this week. Grab one!
  • Meal Prep Template: 1 serving lean protein (chicken, fish, turkey, pork tenderloin, shrimp), 1 serving complex carbohydrates (broccoli, green beans, mixed baby greens), 1 serving (jewel yams, quinoa, brown rice), 1 serving healthy fats (avocado, olive oil, flaxseed meal, almond butter)

You may also be interested in Meal Prep in a Snap

Share this with friends who would like to feel and perform their best during their workouts. May you never run out of energy!

From my heart to yours,




Toni Julian is the 2017 recipient of the Top Women of Influence by the Silicon Valley Business Journal, is a nationally renowned health advocate, nutrition adviser, fitness expert, and author of BITE ME! Change Your Life One Bite at a Time. She a 50-something mom of four, on the board of directors for NAWBO (National Association of Women Business Owners) and Creator of TONI’S Protein Meals, with 18 grams of protein for a conveniently healthy and complete meal that’s ready in minutes. Get yours at Sigona’s! Visit

2018 Toni Julian® is a registered trademark of AABS Nutrition & Fitness. All rights reserved.

This content is written exclusively for Sigona’s Farmers Market and may not be reproduced in any form without the express permission of Toni Julian.

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