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Tired Mid-Workout? Here’s What to Eat & Drink to Improve Your Stamina

By Amanda Capritto
February 1, 2024
Photo Credit: Bonnin Studio

Here’s a scenario we’re all familiar with: You’re midway through your workout, and your body hits the wall. This can happen whether it’s a spin class, a long run, or an epic yoga session — and it’s no fun at all. There’s good news, though: Knowing what to eat and drink before your workout can help you improve your stamina, so that you feel great from start to finish.

What to eat & drink the night before

Many people think they need to load up on pasta and white rice the night before; in reality, you should save those quick-digesting carbs for later. Another thing that isn’t a priority? Protein. While you should make an effort to eat ample protein each day, there’s no need to overload your belly with high-protein foods the night before.

Here’s what you should eat (and drink):

  • Complex carbs: Your body will work to digest complex carbs throughout the night and replenish your glycogen stores (carbs in your muscles) for extra fuel during training. Try sweet potatoes, cruciferous veggies, brown rice, whole-grain pasta, or whole oats.
  • Healthy fats: Thanks to the slow rate at which your body digests fats, your body will have more long-term fuel to work with the next morning. Good sources of healthy fats include eggs, nut butters, full-fat yogurt with chia or flaxseeds, or veggies with hummus and olive oil.
  • Water: Hydrate the night before to ensure you won’t be starting your workout dehydrated. Aim to drink at least 64 ounces of water the day before, saving 16 or so ounces for the evening.

What to eat & drink the morning of

You should definitely try to get something in your body before your workout. Ideally, that should include a mix of the following:

  • Simple carbs: Kick your morning off with quick-digesting carbs to replenish your blood glucose levels and give your body some initial fuel. Fruit is always a good bet, as are quick oats.
  • Protein: Protein allows your muscles to keep working hard even when they get tired. You don’t need a lot. Think hard-boiled eggs, cheese, or trail mix.
  • Healthy fats: It’s important not to overdo it, as eating too many fats can make you feel heavy or sick. To incorporate fats without overdoing it, try these ideas: Spread butter or nut butter on toast, eat a cheese stick with fruit, munch on a handful of seeds, or make a smoothie with Greek yogurt.

Pro tip: Drinking caffeine before a workout is a longstanding ritual for many fitness enthusiasts — and may also boost fat-burning. For extra stamina, though, consider a caffeinated drink infused with other nutrients — like Monster Energy Zero Ultra. It contains taurine, an amino acid that assists with electrolyte and fluid balance along with muscle maintenance.

What to eat & drink during your workout

Hydration is key, of course: A good rule of thumb is to drink eight ounces of water every hour, if not more. Depending on the length of your workout, additional caffeine and quick-digesting carbs might be appropriate, too. For intra-workout caffeine, try Monster Ultra, which contains a one-two punch of caffeine for energy and sodium for hydration. It’ll boost your energy while replenishing important minerals at the same time.

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