My Top Tips for a Workout Fuel-Up

Nutrition Advice

“Should I eat before a run? What do I eat after a weights session?”

I get questions like this from clients and readers all the time! While so much of this is relative, depending on your body’s own metabolic makeup and caloric needs, there are some general guidelines to follow so that you get the most out of your workout.

If you’re going to a spinning class or on a long run…

Before: You’ll want to take in some quality fuel about 3 hours before your activity. A combination of slow burning carbs, a little protein and a bit of good fat is ideal – think organic Greek yoghurt with berries, oats with some high quality protein powder and nuts, or a banana with almond butter.

After: Be sure to rehydrate with plenty of water, then grab a snack of carbs and some protein – think 80/20. My Power Protein Smoothie is perfect – fruit, quality protein powder and almond milk. Again, Greek yoghurt with oats berries and nuts is another great option.

If you’re taking a bootcamp or circuit class…

Before: Consider a very light snack at least an hour before. Considering you’ll probably be doing a lot of plyometrics and jumping, you don’t want to be digesting at the same time! A banana, lightly steamed veggies and nuts, coconut water, or even my healthy homemade vitamin water is the way to go.

After: Drink some H20, coconut or flavoured water, get settled, and within an hour enjoy a mix of protein and carbs. A breakfast-type meal like eggs with veggies is a good option here. Since fat isn’t as easily absorbed after this type of workout, add in your avocado and other healthy oils with your next meal.

If you’re lifting weights…

Before: A mix of concentrated protein and healthy fats is perfect. A portion of fish or meat with a handful of nuts will help you sustain good energy. But if you’ve only got a few minutes, consider a small espresso (your coffee hit for the day!), iced green tea, or half a protein shake.

After: This is the best time to eat carbs! Your glycogen stores are depleted and your muscles are looking for energy to grow strong. Protein will help repair muscle damage, so this is important too. Try brown rice cakes with banana and almond butter, eggs and smoked salmon, or a protein smoothie – try blending cacao, which has magnesium to aid muscle recovery. Win!

If you’re enjoying a well-earned (and very necessary) rest day…

I love this rule – veg, protein and fats are good every day. Protein and carbs are especially necessary post-workout. Since your body will use energy most effectively when recovering, glycogen stores must be replenished. Please tell me – what are your favorite snacks before and after you work out?

Many thanks to Libby Babet of Bottoms Up! Fitness for her wisdom on this topic. 




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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

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Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

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I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


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I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.