Emily Steven Dietetics and Fitness

What you eat right before a session serves a different purpose than what you eat the rest of the day.

Just before a session, the priority is:
✅ Quick, easily digested carbohydrates
✅ Lower fibre and fat
✅ Energy that’s available FAST, without the gut discomfort.

This is why options like white bread, honey, fruit, or even lollies are practical, strategic choices in this window 🍯

While we usually prioritise whole grains for long-term health, during a workout, your gut doesn’t want to work hard to break down fiber, it wants energy it can use immediately.

But that doesn’t mean these foods are the foundation of your diet.

Away from training, the focus shifts to:
✅ Fibre for gut health & satiety
✅ Protein for muscle recovery and immunity
✅ Healthy fats and micronutrients for overall longevity.

Both have a role. It’s not about “good” vs “bad” foods, it’s about giving your body what it needs, when it needs it.

💛

12km + 20min tempo this morning 🌇

Preparation is key 🔑

This week:
Breakfast: Overnight Weet-Bix
Lunch: Bean + quinoa salad
Snack: Up & Go

Make the nourishing choice the easy choice 😌

Need help making meal prep easy? DM to work with me