Small Space Fitness: Cat Corchado
Knowing what to eat before and after a workout for women over 50 can be the difference between powering through your routine like a champ or fizzling out halfway through.
The Truth About Fueling Your Midlife Workouts:
After 40 years in the fitness world, I’ve seen it all; the “I’ll just power through without breakfast” crowd, the “Oops, ate too much and now I feel like napping” crowd, and everything in between. You don’t need a degree in nutrition to get this right, just a few smart, simple rules that work for your body.
And no, carbs are not the enemy. In fact, they’re your workout’s best friend. Pair them with protein and healthy fats, and you’ve got the recipe for strength, stamina, and recovery, no matter your age.
💡 Watch the Video First:
In this 5-minute clip, I share exactly what I eat before and after workouts to keep my energy high and recovery fast — after 40 years in the fitness industry.
Whether you’re lifting, running, hitting a Pilates class, or doing your favorite dance workout, these five rules will help you fuel up, recover faster, and feel amazing.
1. Never Lift Or Run On Empty:
Working out on an empty stomach can backfire, especially for higher-intensity activities like running or strength training. Yoga or Pilates? Maybe you can get away with it. But when you’re demanding energy from your body, you need to give it fuel first.
Smart pre-workout snack: whole-grain toast with peanut or almond butter, or a banana with a spoonful of nut butter. You’ll get quick energy from carbs plus muscle-protecting protein and healthy fats.
2. Pair Carbs With Protein Before You Start:
Carbs give you the burst of energy you need; protein keeps your energy steady and prevents the dreaded crash. Skip the “carbs only” snack, it’ll spike your energy and drop you fast.
Example: avocado on whole-grain toast. The bread provides slow-release energy, while the avocado’s healthy fats help you feel full and focused.
3. Replenish Within 30 Minutes After Your Workout:
This is when your muscles are primed to repair and your body is ready to refuel. Aim for both protein (to rebuild muscle tissue) and carbs (to restore glycogen stores).
Post-workout favorite: a protein shake with fruit like apple slices or grapes. Quick, easy, and effective, so you can move on with your day feeling strong.
4. Don’t Forget Hydration:
Water is a game-changer for performance, recovery, and overall health. Drink before, during, and after your workout.
Pro tip: If you struggle to drink enough water, try using a straw, it works for me every time. I aim to finish a 24-ounce bottle by the end of my workout, especially if I’ve combined weight training and cardio.
5. Listen To Your Body, Not Just The Rules:
The perfect pre- or post-workout fuel depends on your workout, your body, and your schedule. Pay attention to how you feel during and after your workouts, and tweak what you eat until you find your personal sweet spot.
The Bottom Line On What To Eat Before And After A Workout For Women Over 50:
Fueling your body isn’t about perfection, it’s about performance. Eating the right foods at the right times can help you work out harder, recover faster, and stay consistent. You’ve worked too hard to let lack of energy or slow recovery hold you back.
So grab that toast, blend that shake, drink that water, and keep showing up for yourself.
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About the Author:
Cat is a proud US Air Force veteran who has made it her mission to help women veterans transition from the military. She is a leader and speaker within the active duty and veteran community and her advocacy has helped her develop the Sisters-in-Service podcast- a platform for anyone affiliated with the military.
Cat is also the founder of the Small Space Pilates community. Cat feels privileged to work with midlife women to help them increase body awareness, mobility, stability and strength in a safe and fun environment. With over 39 ears in the fitness arena, her specialties include Personal Training, Pilates, Activated Isolated Stretching (AIS) and most recently her certification with CETI to work with cancer. Follow Cat’s Sisters In Service on Instagram for more information.
