Why You Keep Gassing Out — Even When You’re Fit
You’re fit. You’ve done the work.
But mid-round, your legs are gone. Mind's foggy. Output fades.
It’s not conditioning — it’s fuel timing.
This email breaks down exactly what to eat before training so you feel sharp, fast, and powerful — not bloated, slow, or starving.
⏱️ Pre-Training Nutrition for Fighters
🔺 2–3 Hours Before Training: Full Meal
This is your main fuel source.
Think protein + carbs, low fat, low fibre, moderate volume.
🍚 75–100g cooked rice or potato
🍗 100–150g chicken, turkey, or eggs
🥗 Minimal veg (no bloat)
🧂 Salt your food (don’t skip this)
✅ Fuels your muscles
✅ Keeps blood sugar stable
✅ Easy to digest if timed right
🟠 45–60 Minutes Before Training: Light Snack
You need fast carbs and salt — not protein shakes or fat bombs.
🍌 1 banana + small handful of dried fruit
🍯 1 tbsp honey or jam on rice cakes
🧂 Sip electrolyte mix or lightly salted water
✅ Gives you quick energy
✅ Keeps blood pressure and output high
✅ Prevents flatness early in the session
🟥 Don’t Do This:
❌ Protein shake + nut butter (too slow)
❌ Nothing at all (underfueled = underperform)
❌ Pre-workout with no food (stimulant crash)
❌ Massive carb load 10 minutes before pads (hello gut bomb)
🧠 Why It Works
Training uses glycogen — your stored carbs.
When those stores are empty or mistimed, your body burns out before your lungs do.
The fix isn’t eating more — it’s eating on time and on purpose.
Nutrition Guidance, Covered by Insurance
Expert nutrition counseling is often expensive, but it doesn't have to be. Most health insurance plans cover sessions with a Registered Dietitian, often at no cost to you. Fay makes it easy to use your benefits by matching you with a top-tier expert in-network with hundreds of plans.
— Athlete’s Appetite Team
