How to Fuel Your Body for Specific Workouts

Jess Sepel serves up a smorgasbord of advice.

We spoke to Jess Sepel – a holistic Aussie nutritionist, author and creator of JSHealth – whose wellness philosophy revolves around nourishing your body, mind and gut. She served up a smorgasbord of (healthy!) advice, just for you. Hint: indulging is important.

Jess's Day On A Plate
While each day is different, Jess will balance her meals with fats, protein and carbohydrates. "Generally, I'll start the day with a protein smoothie using the JSHealth Protein + Probiotics (cinnamon scroll flavour, if you’re curious). Lunch will be a big salad with whatever I've got on hand like sweet potato or rice, chicken or fish, avocado or nuts. A lean source of protein, (fish, meat or roast chicken) plus a healthy source of carbs on the side (brown rice or quinoa) and a bunch of leafy green vegetables is often the menu for dinner.” The takeaway? Tune into the foods that make your body feel incredible and eat a diverse range of foods. For your gut, the more diversity in your diet the better.

Nutritionist-approved Snack Attack
Jess opts for satiating options like seed crackers with cheese, Greek yoghurt, boiled eggs and nuts – but not all at once! Once or twice a week she’ll also whip up one of the JSHealth desserts. “I love making healthy versions of my favourite treats!” she says. “Right now, I’ll go for the nectarine crumble or Choc Chunk Banana Bread. Indulging is SO important on your health journey.” It’s all about balance.

Eat Your Macronutrients
When you’re training, aim for 50% of your plate to be filled with carbs. Yep! Carbs are good for you. Think a mixture of starchy carbs like sweet potato and non-starchy carbs like leafy greens. For the remainder, she recommends 30% protein and 20% healthy fats.

Fuel Your Workout
Jess recommends a diet higher in protein on workout days to promote muscle synthesis and repair. Before weight training in particular, she’ll opt for a smoothie with her Protein + Probiotics blend. A source of carbs like a banana or sweet potato will also provide energy for any type of exercise, even gentler sessions like yoga. Note that exercise depletes some macrominerals like potassium (which you can combat with a banana protein smoothie) and magnesium (which you can supplement with the guide of an expert for better, deeper sleep).

Shop The Look