Working out regularly not only keeps you in shape but it also helps you feel your best. If you’ve set a SMART goal for yourself this New Year that embraces building the foundation for a healthier life, exercise is key. But activity is not enough to keep you in shape. You also have to fuel your workout by eating well—and that’s not as easy as it sounds because it takes conscious thought. Eating well pre-and post-workout takes some planning, but we say do it. The benefits are worth it and far outweigh the effort.

Food and Fitness: What to Eat to Fuel Your WorkoutsEating well and exercising go hand in hand to help you lead a healthy lifestyle. They support each other and will help your body to perform at its best, ensuring it is all fuelled up with the right nutrients. Keep in mind these pre-and post workout tips and enjoy more energy and better results.


DO stay away from fast food

Your body will not only thank you, but your wallet will too. Post-workout, when your hunger is revved up, you may be more likely to turn to high processed, but convenient junk food. These foods will not provide you with the nutrients your body needs to recover post-workout. And if you indulge before sweating it out, you likely won’t be able to get your energy level to where it needs to be.

INSIDER TIP: Choosing wholesome, nutrient rich foods is just as important post-workout when your body is in recovery mode. Choose a meal that incorporates carbohydrates, vegetables and most importantly protein.

DO plan to cook ahead

‘Not enough time’ is a common excuse for why people aren’t preparing meals they know are good for them and their families. Save time by cooking ahead. How? Practice the ‘cook once, eat twice’ (or three, four) motto. If you make way more food than you can eat, you’ll have leftovers that you can either use as snacks or freeze for when you want it.

INSIDER TIP: Beef delivers the full nine essential amino acids your body needs to build and repair muscles and the avocado helps support healthy joint function and muscle development.

Follow the Easy Beef Oven Roast recipe below for a fantastic oven roast dinner that you can then incorporate into great pre- and post-workout meals like salads and wraps.

One of my favourite post-workout meals are Grab & Go Tortillas. Take a look at the super simple recipe below. This nutrient-filled wrap uses leftover oven roast (cook once, eat twice) will save you time in the kitchen.

DO stop calorie counting

When choosing what to eat before or after working out, do yourself a favour and stop count calories. Instead, focus on nutrients. If you don’t have enough fuel in your system, you will feel tired and sluggish. It’s not uncommon that people fall victim to fainting during a workout because they didn’t take the time to fill up beforehand.

INSIDER TIP: Before your workout, grab a snack such as a banana, which is loaded with digestible carbohydrates (i.e. fuel) and potassium which aids in muscle and nerve function.


Easy Beef Oven Roast

Food and Fitness: What to Eat to Fuel Your Workouts


1 kg Beef Roast and that will serve 4 people (adjust recipe according to chart below)


  1. Season roast. Place in shallow roasting pan. Insert oven-safe meat thermometer into centre of roast avoiding fat or bone.
  1. Oven-Sear by placing uncovered roast in preheated 450°F (230°C) oven for 10 minutes.
  1. Reduce heat to 275°F (140°C); cook uncovered to desired doneness, removing from oven when 5°F (3°C) below finished temperature. Note: Bone-in roast can take 30 to 45 minutes less.
  1. Cover with foil and let stand for at least 15 minutes before carving into thin slices. 
Average Cook Time (Hours)
Weight (kg/lb) Medium Rare 145°F (63°C) Medium to Well Done 160°F (71°C) or Greater
1 kg (2 lb) 1-3/4 to 2-1/4 2 to 2-1/2
1.5 kg (3 lb) 2 to 2-1/2 2-1/4 to 2-3/4
2 kg (4 lb) 2-1/4 to 2-3/4 2-1/2 to 3
2.5 kg (5.5 lb) 2-1/2 to 3 2-3 to 3-1/4

*Not around to turn it down? Skip Step 2 and roast at a constant 275°F (140°C). This is especially good for less tender cuts and smaller roasts (less than 1 kg/2lb). Allow approximately 15% longer cook time.

Tips for the Perfect Roast:

  • A rack in the pan promotes even cooking.
  • Roast without a lid for best browning.
  • Use a thermometer to know when your Oven Roast is done the way you like it.
  • Let roast stand at least 15 minutes after cooking to let juices settle.
  • Carve Oven roasts in thin slices across the grain.

Grab-And-Go Tortillas

Food and Fitness: What to Eat to Fuel Your Workouts

Prep Time: 5 min

Makes: 8 – 10 servings


Cooked roast beef (see instructions below)

1 avocado, sliced

1 red onion, sliced and marinated (see instructions below)

2 tomatoes, chopped

10 small tortillas

Cilantro leaves (optional)

Sour cream (optional)


1. Carve cooked roast into super thin slices, cutting it across the grain.

2. Assemble Tortillas by layering sliced roast beef on warmed tortilla along with avocado slices, marinated onion and chopped tomato.

3. Top with cilantro leaves and a dollop of sour cream (optional).

To cook roast beef: Season roast all over and place in shallow roasting pan. Insert ovenproof thermometer into centre of roast. Oven-sear by placing uncovered in preheated 450°F oven for 10 minutes. Reduce heat to 275°F. Cook until thermometer reads 145°F for medium-rare or 160F° for medium doneness.

To marinate onion: Heat a vinaigrette dressing to simmering and toss with onion slices to coat; refrigerate in dressing.

 Tip: Beef Quick Roasts are roasts cut in a small size that cook in under an hour – they make the perfect sized slices for the tortilla. They are roughly the size of Pork Tenderloin, and can be cooked in the oven or on the barbecue by indirect heat.

Dai Manuel, also known as Coach Moose, is a digital thought leader and lifestyle mentor empowering people to lead a ‘FUN’ctionally fit life through education, encouragement and community. Dai is also a keynote speaker, award-winning blogger, Podcaster, CrossFit athlete and coach, and published author of the Whole Life Fitness Manifesto.


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