Pre and Post Training Fuel with Lori Russell

Mizuno Ambassador, Lori Russell, has spent her career competing as an elite athlete and working as a board-certified nutritionist and personal trainer.  As she loves to run in the Wave Inspire 17, she knows how important it is to train in not only the right product but to also build a nutrition plan that is fueling your body before and after each workout.  Take an inside look at how she plans out her meals prior to her training sessions.

Eating before a workout is vital for giving your body energy to use in the training session. How much and exactly what is consumed should be based on how much time you have to eat before training, how long and hard the session is, and personal tolerances.

Simple carbohydrates are most easily digested and utilized for quick energy and should be prioritized pre-workout. If you have a couple of hours between eating and the workout, you can add small amounts of fats and protein, which is especially crucial for fueling long endurance workouts. Emerging research shows that protein in the form of collagen can be beneficial if consumed 45-60 minutes prior to stressing the muscles. Athletes who feel gastric stress if eating before training should remember that the more frequently they practice fueling the workout, the more your body will be able to tolerate and utilize fuel.

Here are options to fuel your workout:
  • Two hours before: Bagel with nut butter and jam with a glass of orange juice or oatmeal with fruit and milk.
  • One hour before: Cereal with almond milk, granola bar with banana, or a fruit smoothie.
  • A half-hour before: Banana, rice pudding cup, sports gel, or serving of sports beverage.

After the session, it is important to consume nutrients that assist the body in recovery; mainly glucose replenishment and muscle rebuilding. This fuel should prioritize carbohydrates, protein, and antioxidants for best results. Consuming this as soon as possible; within 45 minutes of finishing, is ideal if the athlete did not fuel enough pre-workout, has another workout session within 24 hours, or is attempting to make body composition changes. If the athlete does not fit these qualifiers, they can skip immediate recovery fuel and prioritize a nutritious, balanced meal a couple of hours after the training.

Lori’s favorite Pre & Post-Workout fuel:

Full Speed Overnight Oats

  • ½ c old fashioned oats
  • 2 tbsp almond butter
  • 1 scoop collagen powder
  • 2 shots espresso
  • 1 c almond milk
  • 1 banana, chopped
  • Pinch of salt and cinnamon

Stir everything together, cover & refrigerate overnight. Consume 2 hours pre-training session!

RePower Smoothie

  • ½ c  frozen mango
  • ½ c frozen pineapple
  • ½ c kale
  • 4 dates, pitted & chopped
  • 1 c orange juice
  • 1 c coconut milk
  • 1 scoop whey protein

Blend everything together and consume!

Try these recipes at home and tag us @MizunoRunningUSA and at @HungryForResults.

Lori Russell, MS RD CSSD CPT

Lori is a Mizuno Ambassador, board-certified sports dietitian, and certified personal trainer with master’s degrees in human nutrition and exercise science who also competes as an elite marathoner and cyclist. She fully understands and values the importance of fueling the body for health and performance. Lori works individually with athletes to use food to fuel performance results and healthy living at


Published: April 2021

Leave a Reply

Your email address will not be published. Required fields are marked *