What to Eat and When: The Ultimate Guide to Pre- and Post-Workout Fuel

You've been here before. The alarm goes off. You lie there running a quick internal audit: energy levels, mood, general enthusiasm for human movement. The results come back negative. You reset the alarm for tomorrow, when surely, surely, you'll feel more like it. Tomorrow has a terrible track record. Here's the uncomfortable truth nobody puts on a motivational poster: motivation is a feeling. Feelings are unreliable narrators. Building your fitness habit on motivation is like building a beachfront property. It looks fine until something actually tests it. The waiting room nobody escapes Waiting to feel motivated before starting is the most common trap in fitness. It feels responsible. Logical, even. Why force it when you're not in the right headspace? Because the right headspace doesn't arrive on its own. It gets created. Motivation follows action. It almost never precedes it. The science on this is clear, and so is every honest account from anyone who has stayed consistent for longer than three months. The "just start" principle works like this: Commit to two minutes. Just two. Put on the shoes. Drive to the gym. Grab a foam roller. Let momentum show up once you're already moving. The shoes are the hardest part. After that, your body usually decides to cooperate. The plan with no backup is a plan to quit Most people have one routine and zero contingencies. The routine is optimized for a perfect Tuesday when work ends on time, the kids are calm, and the stars have aligned favorably. Real life is not a perfect Tuesday. When the schedule collapses and the full workout isn't happening, there's nothing to fall back on. So people fall off entirely. The habit breaks. The restart ritual begins. Again. The fix is a "bad day" workout. Short, simple, and so easy to do that saying no to it would feel genuinely embarrassing: A 10-minute walk A single round of bodyweight squats, pushups, and a plank Ten minutes of stretching on the living room floor while something good plays in the background This isn't a consolation prize. It's a lifeline. The goal on a hard day isn't a great workout. It's keeping the habit alive. A small fire is infinitely easier to tend than a cold pit you have to relight from scratch. Stop waiting for perfect conditions Perfect conditions are fictional. They have always been fictional. The people who seem effortlessly consistent aren't operating under better circumstances. They built a system that runs without ideal weather. Tip: Right now, before you close this tab, write down your bad day workout. Three moves. Ten minutes. Something you would genuinely never say no to. Save it in your phone. The next time motivation goes dark, you'll have a flashlight ready. You don't need to feel ready. You just need to start. Readiness is what happens after.

One of the things I love most about this gym is watching people surprise themselves. Not in the sexy, highlight-reel way. In the quiet, consistent, show-up-even-when-it's-hard way. Mike Szymborski has been part of our CFR fam for a little over a year now. He trains 5 to 6 days a week. He is in his early 60s. He manages Type 1 diabetes. He has had a hip replacement, survived prostate cancer, and came back to the gym after a heart attack in March of 2025. He also broke his pinky on a box jump during his first workout back after being cleared by his cardiologist. He finished the workout. I asked Mike to share his story in his own words because he sets such a clear example of what is possible when you show up for yourself consistently regardless of age, injury, and medical conditions. What follows is mostly him. I've added very little, because very little needed to be added. Before CrossFit "Back in my college days I lifted weights regularly. When I got married in 1992, I was in great shape, weighing 205 lbs. Then life happened. We had 3 kids by 1998. I spent my time working and raising a family." In 2004, Mike was diagnosed with Type 1 diabetes and became insulin-dependent. The same year, he was becoming dependent on alcohol, too. The diabetes diagnosis, he says, is what made him stop drinking. He has been clean and sober since 2005. "I ate what I wanted and took high doses of insulin to control blood sugar. My weight steadily climbed to about 290-300 lbs by 2015. When XXL polo shirts no longer fit comfortably and I had to buy size 44 pants, I knew something had to change." He joined Weight Watchers and a local gym, lost 75 pounds over 9 months, and ran 2 half marathons. Then life happened again. The approach wasn't sustainable. His marriage of 26 years ended. By 2018, he had gained the weight back. "I found myself alone, fat and miserable." He Googled CrossFit. He found CrossFit Carol Stream. He dropped into a free class in December of 2018. "I was hooked after the first class. I've been going 5 to 6 days a week ever since." The Speed Bumps Between 2018 and today, Mike's list of health challenges has continued to grow. Prostate cancer diagnosed in 2020, removed in 2021. As of January 2026, he’s 5 years cancer-free. Bone-on-bone arthritis in his right hip lead to a total hip replacement in October 2023. Then came a heart attack and stent in March 2025. He also broke his foot doing a lateral burpee over bar. And the pinky. He mentions both almost as asides. "In all honesty, I don't think about any of these past issues on a daily basis. I wake up each day and look forward to every challenge. The years are passing quickly. There is no reason to focus on negatives. Every day presents an opportunity to improve. That's what drives me." When I asked him what a bad training day looks like, he said the question didn't really resonate with him. "I don't think I've ever had a bad training day since I started CrossFit in 2018. CrossFit is the best part of every day for me, except days when I golf. Then it's a close second." The Hip, the Open, and What Changed For years, Mike couldn't squat below parallel. Not in a wall ball, a thruster, an air squat. The arthritis in his right hip made it impossible, and it meant he was scaling workouts that he wanted to do as prescribed. The hip replacement changed that. "My hip replacement and subsequent recovery allow me now to achieve parallel in these lifts. That's given me new-found confidence and the ability to record RX during workouts." This year, Mike competed in the 2026 CrossFit Open and made the quarterfinals in his age group. He finished in the top 18%. "That achievement was validation for my hard work. It created a greater sense of belonging to the CrossFit community at large and CrossFit Roselle specifically. I identify as a CrossFit athlete. It's what defines and differentiates me from my male friends in my age group." What He Wants You to Know Mike is active on social media. He posts his workouts for accountability and, more than that, to show other people what is possible. When someone in a Facebook group asks whether it's too late for them, or says their health history is too complicated, he shares a video of himself doing a handstand walk and lists what he has been through. He listened to an audiobook that changed his focus to health span over life span. "People in their 50s, 60s, and even 70s have already started to lose VO2 max and lean muscle. These losses will continue and the rate will even accelerate unless steps are taken to stop or slow the loss. Any level of movement is a positive step. CrossFit-style movements offer even more positive benefits as the movements address all 3 key metrics." On the nutrition side, Mike's path to figuring out what actually works took some trial and error. He used Ozempic for 15 months and got his weight into a better range, but felt like something was still missing. After his heart attack, he went fully low-carb and keto. He credits that shift with reducing his A1C, reducing inflammation, stabilizing his weight, and giving him a general feeling of health he had never experienced over five decades of the standard American diet. "Positive changes are very incremental and big changes come slowly. It's not a race to get to a certain point or fitness level. It's a journey. It's a process. If you don't like where you are, it's within your sole control to make changes which will bend your trajectory in the right direction." What's Next Mike turns 62 in September. His goal is to hit a new baseline weight by his birthday and hold it. He's eyeing the 2027 CrossFit Open and, eventually, the semifinals. "I understand I might have to age into the 65+ age group for that to happen." He says he's starting to feel some issues with his left hip. He suspects he may need a replacement within the next year or 2. He's not looking forward to it. He's also not going to let it go as long as he let the right one go. He'll be in the gym tomorrow morning. Five or 6 days a week, like always. A Note from Coach Lynne I share Mike's story not because it's unique, but because it's honest. His progress was not linear. He didn't get here on a clean path. He got here by deciding, over and over, that the path was worth staying on. If you're reading this and thinking your situation is too complicated, or that you've missed your window, I'd ask you to sit with Mike's answer to that question. He's been posting his own version of that answer on Facebook for years. Now it's here, too. If this sounds like your story, or the story you want to write, we'd love to meet you. Start with a free no-sweat intro at CrossFit Roselle. No experience required. No perfect health history required. Just show up, and we’ll take it from there. Click the "Book a Free Intro" box to get started.