Pre & Post-Workout Nutrition Mistakes

Woman exercising on a mat, performing sit-up in gym with large windows and trees outside

If you’re hitting the gym but not seeing the results you want, your nutrition might be holding you back.

Below are some common pre- and post-workout mistakes you might be making. Fuel your body right and see the difference in your performance and recovery!

    • Skipping carbs → Your muscles need fuel! Aim for a balanced meal with protein + complex carbs 1-2 hours before training.

    • Not hydrating → Dehydration can lead to fatigue and poor performance. Drink water throughout the day, not just right before your workout.ion text goes here

    • Waiting too long to eat → Your muscles need nutrients to recover. Try to eat a protein + carb-rich meal within 60 minutes post-workout.

    • Not enough electrolytes → If you sweat a lot, you need to replace sodium, potassium, and magnesium to avoid muscle cramps.

Top 3 Nutrients to Boost Strength & Performance

Grilled salmon with lemon slices and rosemary, grilled zucchini, eggplant, and colorful vegetable strips on a wooden plate.

Want to boost your strength, endurance, and performance?

These 3 powerhouse nutrients will help you train harder and recover faster! Make sure you’re getting enough of these to level up your workouts!

    • Iron → Fuels your muscles by improving oxygen transport & energy production

    • Magnesium → Supports muscle contraction, recovery & cramp prevention

    • Protein (Leucine-Rich) → Essential for muscle repair, growth & strength

Is Coffee or Tea better for Women who Train?

Various cups and glasses of tea with lemon slices, mint leaves, and a milk jug on a white surface.

    • Gentler on hormones & digestion

    • Contains L-Theanine for calm focus

    • Rich in antioxidants that reduce inflammation

    BUT…lower caffeine means less of a performance boost.

    • Boosts performance & endurance

    • Increases alertness & focus

    • Contains antioxidants like polyphenols

    BUT…can spike cortisol if over-consumed or taken on an empty stomach!

  • For intense training days: Coffee (but pair with food to avoid cortisol spikes)

    For recovery & rest days: Green tea or matcha for steady energy

    For hormone balance: Herbal teas like spearmint (PCOS), ginger (cramps), or raspberry leaf (cycle support).

    Best of both? Rotate coffee & tea based on your training and hormone needs!

It depends! Coffee gives a quick energy boost but can spike cortisol if not timed right, while tea supports focus & recovery.

free-guide-hormone-balancing-recipes
Grilled salmon with lemon and rosemary, grilled vegetables including zucchini, eggplant, green beans, carrots, and bell peppers, served on a wooden plate.

Free Download: 6 Nourishing Recipes to Support Hormone Balance

Feeling bloated, foggy, moody, or just off?

These easy, real-food recipes are designed to support your body’s natural hormone rhythms—with no dieting, guessing, or weird ingredients. Start feeling more like yourself again, naturally.