Day 37 of 100 Days Muscle Resistance Workout Challenge
Focus Topic: Understand timing — carbs for energy, small protein for endurance.
Learning Material
Every strong workout begins long before you lift a weight or start your first stride; it begins with how you fuel your body. The right pre-workout nutrition helps you train harder, last longer, and recover faster.
Think of your body like a hybrid engine; it needs quick fuel (carbohydrates) to start strong and steady fuel (protein) to sustain performance. Too little fuel, and you’ll feel sluggish. Too much of the wrong fuel, and you’ll feel heavy or nauseous. The key is balance and timing.
Key Insight
1. Carbohydrates: The Spark of Energy
Carbohydrates are your body’s preferred source of energy. When you eat carbs, your body converts them into glucose and stores them as glycogen in your muscles. During exercise, glycogen becomes your primary energy source, especially during high-intensity training.
Eating a small, easily digestible carb source before training gives you a steady energy curve, reducing fatigue and improving focus.
Examples of pre-workout carbs (30–60 minutes before exercise):
- Half a banana or a small apple
- A few rice crackers or oatmeal bites
- Greek yogurt with fruit
- A small portion of sweet potato
Science insight:
Studies show that consuming carbohydrates before training can delay fatigue and enhance performance, especially in workouts lasting longer than 30 minutes. When glycogen runs low, endurance drops, and recovery time increases.1
Carbs are not the enemy; they’re your performance ally when timed right.
2. Protein: The Silent Endurance Partner
While carbs fuel movement, protein helps preserve your muscle tissue during exercise. A small amount of protein before your workout (about 10–20 grams) provides amino acids that prevent muscle breakdown and kick-start recovery even before your session ends.
Good pre-workout protein sources include:
- A boiled egg
- Greek yogurt or cottage cheese
- A small protein shake
- A few slices of chicken or tofu
When combined with carbohydrates, protein can improve endurance and reduce post-exercise soreness, according to sports nutrition studies.
Think of protein as your muscle’s “insurance policy”. It protects what you’re building.
3. Hydration: The Forgotten Fuel
Even mild dehydration can cause early fatigue, slower reaction time, and reduced strength. Start hydrating 1–2 hours before training, not just during it.
Quick checklist:
- Drink 2 cups (500 ml) of water before training.
- Add electrolytes if your workout lasts over 60 minutes or you sweat heavily.
- Sip water regularly during your workout—small sips are better than one large gulp.
Water doesn’t just quench thirst. It optimizes oxygen flow, joint lubrication, and temperature control, making every movement more efficient.
Real-World Metaphor: The Airplane Takeoff
Think of your pre-workout meal like fueling an airplane before takeoff. Too little fuel, and you can’t reach altitude; too much, and you’re too heavy to lift off. But with the right amount, the flight feels smooth, powerful, and efficient.
Similarly, when you eat the right balance of carbs and protein 30–90 minutes before training, your body launches into motion effortlessly.
My Reflection
Lately, I’ve been paying close attention to what I eat each day, especially my protein and carbohydrate intake. Before I began learning about nutrition, I used to eat the same way my husband does, who has to follow a strict low-protein diet. I didn’t realize how much that affected me. No matter how much I trained, I couldn’t gain muscle. Every time I tried to lose weight, I ended up losing muscle mass instead, which was frustrating. This time, I made a firm decision: my top priority is to build and preserve muscle. Once I have a solid foundation of strength, everything else, weight, tone, and endurance, will follow naturally.
After observing my progress over nearly six weeks, I noticed that muscle mass fluctuates more than I expected. There are many factors behind that, such as changes in water retention, muscle fiber repair, and even glycogen storage. When I changed my workout routine, my muscle mass initially went up, and I thought I had built new muscle. Technically, that’s true, but it was also due to my muscles retaining water and nutrients to repair themselves. As the soreness faded, so did some of that temporary gain, confirming what I suspected.
For women my age, protein intake is vital. Our bodies are naturally more prone to losing muscle over time, so staying active and fueling properly isn’t optional; it’s essential. I’ve come to see this 100-day challenge as more than a structured program; it’s become a lifelong reminder of how important it is to keep moving, learning, and taking care of myself. Realizing that has been my greatest gain so far.
Biometric data
Change in Weight from Day 1: -4.2 lb.
Skeletal Muscle: 94.0 lb.
Muscle Mass: 39.5 %
Adjustment Ideas (Strategic Adjustment)
- Refuel with Purpose: Add a small carb + protein snack 30–60 minutes before your workout (e.g., banana + Greek yogurt). Keep it light and consistent.
- Refuel with Purpose: Add a small carb + protein snack 30–60 minutes before your workout (e.g., banana + Greek yogurt). Keep it light and consistent.
- Time Your Meals: Avoid heavy meals right before exercise, space them about 2 hours apart to prevent sluggishness and maximize energy.
Note
- Coyle, Edward F. “Substrate Utilization During Exercise in Active People.” The American Journal of Clinical Nutrition 61, no. 4 Suppl. (1995): 968S–979S. https://doi.org/10.1093/ajcn/61.4.968S ↩︎