Ever feel like dragging yourself to the gym is a Herculean task? You know you should be excited to work out, but instead, you’re fighting just to muster the energy to get off the couch. And when you finally do, you’re so drained by the end of your workout that the idea of doing it all over again tomorrow seems impossible.
Sound familiar?
Here’s the thing: It’s NOT your fault. The real issue lies in understanding how your body fuels itself—and once you unlock that secret, you’ll be able to supercharge your workouts like never before.
Your body runs on two primary energy sources: fats and carbs. The way you fuel yourself daily determines which of these your body uses more efficiently—and that’s the key to crushing your workouts.
Remember the “Carb Rollercoaster”?
A little while ago, we talked about the infamous "carb rollercoaster" and how starting your day with a flood of carbs can totally derail your fitness goals. (If you missed that, go back and read it here (It’s a game-changer) :
https://www.bodystructure.com/the-shocking-morning-ritual-that-melts-10-pounds-in-10-dayshint-avoid-the-famous-carb-rollercoaster
But today, we’re going to go even deeper. We’re going to unlock the secrets of your body’s energy hierarchy and show you how to use it to your advantage so you can finally crush those workouts with ease.
The Body’s Energy Hierarchy: The Truth You Need to Know
Your body doesn’t just burn any fuel that comes its way. There’s an order—a hierarchy—to how it uses energy, and understanding this can be the difference between feeling unstoppable in the gym or completely wiped out.
Here’s how your body burns fuel, in order:
- Alcohol: Your body sees alcohol as a toxin, so it prioritizes burning it off ASAP. But while it’s quick, it’s not the energy source you want before a workout. Skip the pre-gym cocktail, folks.
- Sugar (Carbs): Carbs are like rocket fuel for your body—fast, explosive energy that’s perfect for high-intensity workouts. Need to power through a heavy lift or intense cardio? Carbs are your go-to.
- Fat: Fat is your slow-burn fuel. It’s ideal for endurance workouts, but if your body isn’t used to burning fat, you might feel sluggish at first. The more fat-adapted you are, the more you can rely on this long-lasting energy source.
- Protein: Protein is your body’s building block, not its primary energy source. It’s used last, mainly for muscle repair and recovery.
How to Tailor Your Fuel for Maximum Workout Performance
Now that you know the hierarchy, let’s put it to work. Here’s how to tailor your fuel based on your specific workout goals:
For Fat Loss & Endurance: If you’re looking to torch fat and build endurance, make fat your main energy source. Eating fat before your workout provides a steady, sustained energy. And when your pre-workout fat is used up, your body will dip into its fat reserves, meaning more fat burned!
For Power & Strength: If you’re after strength and power, carbs are your best friend. Eating fast-digesting carbs 30-40 minutes before your workout will give you the explosive energy you need to lift heavier and crush your workout.
But here’s the kicker: Carbs are powerful, but they can be a double-edged sword if not used correctly.
How to Harness Carbs Without Sabotaging Your Results
To get the benefits of carbs without the drawbacks:
- Time your carbs around your workout. Eat them 30 minutes before training to ensure they’re burned off during your session.
- Mix fast and slow-digesting carbs. Fast carbs give you that quick boost, while slow carbs keep you fueled through the entire workout.
- Stay hydrated with a carb and electrolyte drink during your workout to maintain energy levels and stay at your peak.
Knowledge Is Power—Now Go Crush It!
Armed with this knowledge, you’re now ready to fuel your body the right way and dominate your workouts. No more dragging yourself through the gym doors or feeling like you’ve been hit by a truck afterward. You’re in control now.
Got questions? Hit us up at Body Structure. We’re here to help you take your fitness game to the next level.
