When January hits, many recreational exercisers, fitness enthusiasts, and weekend warriors resolve to double down and dial things in. But big resolutions like cutting out all added sugar or starting a strict new diet rarely stick. If you’re training hard or ramping up your workouts, your body needs consistent fuel—not constant restriction.
Instead of overhauling everything, focus on small, repeatable nutrition habits that support your energy, recovery, and performance.
Start with consistency—not perfection
The best fueling habits are the ones you’ll stick to. If you often skip breakfast or rush out the door before a run, that’s your first opportunity. You don’t need a full meal. A slice of toast with nut butter, a banana, or a Chargel pouch can give you the quick energy you need to train well.
Fueling before workouts helps prevent energy dips, poor focus, and slower recovery. Plus, having gas in the tank also helps you train harder and longer, so you get more out of each session.
Don’t wait too long to eat after training
It’s easy to finish a long run or gym session, get distracted, and forget to eat. Been there, done that! But recovery starts with your first post-workout snack or meal. Aim to eat a carb- and protein-rich meal or snack within 60 to 90 minutes.
Some good options:
● A smoothie with fruit, yogurt, and protein powder
● A turkey sandwich and an apple
● Oatmeal with peanut butter and berries
If you’re short on time or appetite, start with something quick and easy. A Chargel pouch paired with a handful of nuts is better than nothing—and can buy you time until your next full meal.
Keep a few go-to snacks ready
Relying on willpower doesn’t work. Preparation does. Keep simple, portable snacks on hand so you’re not left grabbing whatever’s closest. That’s where Chargel fits in well. Whether you’re squeezing in a lunch-hour workout, heading to the rink, or running hills before dinner, you need quick carbs that are easy to digest and don’t slow you down.
Chargel is plant-based, caffeine-free, and doesn’t have artificial flavors or sweeteners. It’s a steady source of energy when you’re short on time or just need something simple.
Set goals that support your training—not fight it
If your training volume is increasing, your food intake likely needs to increase, too. Don’t make weight loss or restriction your first priority when your real goal is better performance or faster recovery.
Try setting goals like:
● Fuel before every morning workout
● Keep a post-workout snack in your bag
● Add an extra carb source to dinner on hard training days
These small changes can help you feel stronger in training—and more consistent long term.
Final thoughts
Forget quick fixes and all-or-nothing plans. If your training is getting more serious, your nutrition should support that effort. Eat before workouts. Refuel after. Keep simple snacks, like Chargel, on hand, so you’re never starting a session on empty.
Small habits, done consistently, add up. And they last longer than any January reset.
Author Profile: Melissa Boufounos
Melissa is a certified holistic nutritionist, nutrition writer, and lifelong athlete based in the greater Ottawa, Ontario, Canada area. Melissa specializes in sports nutrition and works with teen and adolescent hockey players in her virtual private practice MB Performance Nutrition. As a media nutritionist, she regularly writes for Mindbodygreen and has been featured as a nutrition expert in publications like Forbes Health, Outside Online, Shape, Clean Plates, and more. She was recognized as one of Canada's Top 100 Health Experts by OptiMYz Magazine four years in a row. You can connect with Melissa on Instagram or Facebook.
