The Real Reason Your Workouts Aren’t Working
Let’s be real. Most people put in the effort at the gym but completely blow it in the kitchen. They’re tired all the time, not recovering right, and not seeing results.
It’s not because the workouts aren’t good. It’s because they don’t know how to fuel their body for what they’re trying to do.
A client recently asked me, “When should I eat carbs? How much food do I actually need? And when’s the best time to work out?”
Here’s what you need to know.
Carbs aren’t the enemy
They’re one of your biggest tools for performance, recovery, and energy. But if you’re eating them at the wrong time or not eating enough at all, your workouts will always fall short.
Here’s when to eat your carbs
Before you train
Eat 1 to 2 hours before your workout. Something simple like a banana, toast with peanut butter, or oatmeal. This gives your body the energy to perform. Training on an empty stomach? You’re running on fumes.
After you train
Right after your session, your body is ready to rebuild. Give it what it needs. Go for a meal that includes carbs and protein like chicken and rice, a smoothie with protein and fruit, or eggs with sweet potato.
Rest days or low-intensity days
Ease up on the carbs. Focus more on protein, veggies, and healthy fats. Keep your energy stable without overeating.
How much food should you be eating
This depends on your goals and how active you are. If you’re working out 4 to 5 times a week or doing high-intensity sessions, your body needs more fuel to perform and recover.
But even if you’re just starting out or training a few times a week, you still need to eat enough to support your energy, metabolism, and recovery. That means eating real meals throughout the day, not skipping breakfast or living off protein bars. Aim for three balanced meals with protein, carbs, and healthy fats. Add in snacks if your schedule is full or your workouts are longer.
Undereating can slow your progress and mess with your energy. Overeating processed foods can leave you feeling heavy and frustrated. Find the balance that works for your routine.
When’s the best time to train
Whenever you can be consistent. That’s the real answer.
Morning workouts get your day started with energy. Afternoon sessions tend to be stronger because your body is already warmed up. Evenings can be a good way to let off steam and end the day right. Pick the time that fits your life and stick with it.
Bottom line
You don’t need to be an athlete to take your training seriously. Whether you’re working out to feel better, lose weight, get stronger, or just move more, your results will always come down to how you fuel your body.
You can’t out train bad eating habits. And you can’t expect change if you’re not giving your body what it needs to improve.
At JLT, we focus on more than just the workout. We care about the full picture. So if you’re not sure where to start or feel stuck in your routine, talk to a trainer. We’ll help you find what works for you.