Start Strong This Black Friday at Chris’ Gym: A Short-Term Training Package to Kickstart Your Fitness Goals

Should You Eat Before the Gym? The Ultimate Guide to Pre-Workout Nutrition If you’ve ever found yourself halfway through a training session wondering why you feel sluggish, light-headed or just not firing on all cylinders, there’s a good chance the issue isn’t your workout - it’s your fuel. At CGPT, we hear this question from clients almost daily: "Should I eat before I train?" The short answer? Yes, in most cases. But like all things in fitness, the longer answer depends on your goals, training time, and how your body responds to food. Let’s unpack when and why pre-workout nutrition matters, who benefits most from eating before a session, what to eat, and when to eat it - backed by credible scientific evidence. Why Pre-Workout Nutrition Matters Think of your body like a car. You wouldn’t set off on a long drive without fuel in the tank—training is no different. Carbohydrates are the body's preferred energy source, particularly for high-intensity and resistance-based training. Meanwhile, protein helps preserve and repair muscle tissue, especially when you’re working hard in the gym. When you train in a fasted state (i.e., without eating beforehand), your body has limited available glucose in the bloodstream and will begin to break down stored glycogen or even muscle protein to keep you going. While this might sound appealing to those chasing fat loss, it can actually impair performance and muscle retention if done too often or without strategy. A 2020 study published in Nutrients found that fasted resistance training did not enhance fat loss more than fed training, but did increase muscle protein breakdown, potentially limiting strength and hypertrophy gains over time (Schoenfeld et al., 2020). When You Should Eat Before Training Here are four situations where eating before your workout can make a real difference: 1. You’re Training Early in the Morning If it’s been 6–10 hours (or longer) since your last meal, your blood glucose is likely low. Training without food can result in fatigue, dizziness or reduced power output. Even a small snack can help increase energy availability and improve workout performance. 2. You’re Focused on Muscle Growth and Performance To build muscle, you need to train with intensity and volume. Carbs help you lift heavier, push harder and recover faster. A pre-workout meal can also help maximise muscle protein synthesis, especially when paired with post-workout protein (Tipton et al., 2001). 3. You Feel Weak or Dizzy When Training Fasted Some people thrive on fasted training - but many don’t. If you consistently feel sluggish, light-headed or like you’re “hitting a wall” halfway through your workout, try adding a pre-workout snack. It can make a major difference to your focus, stamina and mood. 4. You’re in a Calorie Surplus or Want to Maximise Recovery If your goal is muscle gain, then fuelling up before a session is essential. You'll not only lift better but create a stronger anabolic environment for muscle repair and growth. Plus, you’ll minimise the risk of muscle catabolism during hard sessions. When You Can Probably Skip It There are some cases where fasted training may be appropriate, such as: · You’re doing low-intensity cardio (e.g., walking or light cycling) · You feel better training on an empty stomach · You’re short on time and plan to eat a solid meal after training · You’re tracking macros and prefer to “save” calories for later in the day In these situations, the key is to ensure your overall daily nutrition supports your training volume, recovery and long-term goals. Fasted doesn’t mean under-fuelled. What to Eat Before the Gym Not all foods are created equal when it comes to training. You want a combination of easy-to-digest carbohydrates and lean protein, ideally low in fat and fibre to avoid stomach upset. The Best Pre-Workout Snacks and Meals · Banana with peanut butter Quick energy + a touch of healthy fat for satiety · Protein smoothie with oats, berries and protein powder Easy on the gut and customisable to your goals · Rice cakes with eggs or cottage cheese Simple carbs + protein = sustained energy · Greek yoghurt with honey and oats Great for morning sessions or when appetite is low What to Avoid · High-fat meals (e.g., bacon and eggs, creamy dishes) · High-fibre meals (e.g., lentils, raw veggies) · Greasy or fried foods These foods slow digestion and can leave you feeling sluggish or nauseous mid-set. When Should You Eat Before the Gym? Timing matters just as much as food choice. Here’s a simple guide: 1–2 Hours Before: Full Meal Go for a proper plate of food with complex carbs, protein and a little fat. This gives your body time to digest and convert food into usable energy. Example: grilled chicken, sweet potato, and vegetables. 30–45 Minutes Before: Light Snack Stick to something small and mostly carbohydrate-based, with a touch of protein. Avoid anything too heavy. Example: a banana and a scoop of protein powder mixed with water. What the Science Says · A 2023 meta-analysis published in Sports Medicine confirmed that pre-exercise carbohydrate ingestion significantly improved both strength and endurance performance compared to fasted training (Jeacocke et al., 2023). · Australian Institute of Sport (AIS) guidelines also recommend carbohydrate-rich meals 1–4 hours before training, especially for athletes seeking to optimise high-intensity performance and recovery (AIS, 2020). · A 2021 study from the Journal of the International Society of Sports Nutrition found that combining protein and carbohydrate before training resulted in improved strength gains compared to carbohydrate alone (Aragon & Schoenfeld, 2021). Still Not Sure What Works for You? Every body is different. Some people train better fasted. Others need fuel to function. That’s where our personalised approach at CGPT comes in. We’ll help you test, track and adjust your pre-workout nutrition so it suits your goals, lifestyle and energy needs. Whether your focus is fat loss, muscle gain, athletic performance or general health, we’ll help you find your sweet spot. And remember: no one gets it perfect every time. The goal is consistency over time - not perfection in every meal. Final Thoughts Pre-workout nutrition isn’t just about “should you eat before training” - it’s about what to eat, when, and why . Fuelling your body strategically can make a significant difference to how you perform in the gym and how you recover afterwards. At CGPT, we believe in training smart - not just hard. So if you’re ready to dial in your training, nutrition and recovery, we’re here to guide you every step of the way. Got questions? Chat to your CGPT trainer during your next session. We’re here to help you get the most out of every rep, every set, and every bite. Want to know more about training at CGPT? Email andrea@chrisgympt.com today! References Aragon, A.A. & Schoenfeld, B.J. (2021). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 18(1), 1-19. https://doi.org/10.1186/s12970-021-00410-x Australian Institute of Sport (AIS). (2020). AIS Sports Nutrition Framework: Fueling Peak Performance. Canberra, Australia. Retrieved from https://www.ais.gov.au/nutrition Jeacocke, N.A., Cochran, A.J.R., & Burke, L.M. (2023). The Role of Carbohydrate Ingestion in Resistance Exercise Performance: A Meta-Analysis. Sports Medicine, 53(3), 455–474. https://doi.org/10.1007/s40279-022-01768-z Schoenfeld, B.J., Aragon, A.A., Krieger, J.W. (2020). Effects of meal timing on weight loss and weight loss maintenance: a meta-analysis. Nutrients, 12(2), 479. https://doi.org/10.3390/nu12020479 Tipton, K.D., Rasmussen, B.B., Miller, S.L., Wolf, S.E., Owens-Stovall, S.K., Petrini, B.E., & Wolfe, R.R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), E197–E206. https://doi.org/10.1152/ajpendo.2001.281.2.E197

Beyond the Aesthetic: Why Strength Training is the Best Investment in Your Long-Term Health When most people think of lifting weights, they picture toned arms, defined abs, and lean legs. While these aesthetic results are often celebrated on social media, the real power of strength training goes far deeper. If you’re in your 30s, 40s or 50s and wondering how to protect your health into the decades ahead, there is arguably no better investment than building muscle and strength. It’s not just about looking good - it’s about living well. At CGPT in Hawthorn, we’ve seen firsthand how prioritising strength training can change lives by improving energy, resilience, mental clarity and even protecting against chronic disease. Let’s explore why hitting the gym for your health - not just weight loss - is one of the smartest decisions you can make. The Underestimated Power of Muscle Muscle: Your Metabolic Powerhouse Muscle is one of the most metabolically active tissues in the body. Unlike fat, muscle burns energy even at rest. According to a review published in Frontiers in Physiology, maintaining or increasing muscle mass helps regulate glucose levels, improves insulin sensitivity, and lowers the risk of developing type 2 diabetes - critical concerns for adults over 30 1 . Strength training also plays a key role in managing body composition long term. As we age, we naturally lose muscle mass (a process called sarcopenia) starting as early as our 30s. Research in the Journal of Cachexia, Sarcopenia and Muscle estimates adults lose 3-8% of muscle mass per decade after age 30, accelerating after 60 2 . Without proactive strength training, this loss means less mobility, slower metabolism, and higher fat accumulation. Strong Muscles, Strong Bones Many people think of osteoporosis as an inevitable part of ageing, but lifting weights can dramatically reduce that risk. A landmark meta-analysis published in Osteoporosis International found that resistance training significantly increases bone mineral density, particularly in the spine and hips - the most common sites for fractures in later life 3 . This matters enormously for long-term independence. Falls remain one of the leading causes of hospitalisation in older adults. Keeping bones dense and muscles strong is one of the most effective ways to stay mobile and reduce fracture risk. Longevity and Protection Against Chronic Disease Cardiovascular Benefits You Might Not Expect While cardio has long been the poster child for heart health, strength training is equally crucial. A large cohort study in the Medicine & Science in Sports & Exercise Journal found that adults who performed regular resistance training had a 40-70% lower risk of cardiovascular disease events compared to those who did none, even after adjusting for aerobic activity 4 . This is because lifting weights improves blood pressure, enhances vascular function and lowers inflammatory markers - key drivers of heart attacks and strokes. Lower Cancer Risk and Better Outcomes Muscle mass has even been linked to cancer survival. A systematic review in the Journal of Clinical Oncology reported that cancer patients with higher levels of muscle mass lived longer and experienced fewer treatment complications than those with low muscle mass 5 . Maintaining strength isn’t just cosmetic - it can be life-saving. Mobility, Balance and Injury Prevention Moving Well Now and Later Most people only start worrying about falls and frailty in their 70s. The truth? The groundwork for injury resilience needs to be laid decades earlier. Strength training enhances neuromuscular coordination, joint stability, and balance - all critical for preventing injuries in everyday life. In fact, a study published in Sports Medicine concluded that resistance exercise substantially reduces the risk of musculoskeletal injuries by improving proprioception and movement patterns 6 . At CGPT, our trainers - from Laurence’s technical expertise in movement patterns to Adam’s focus on foundational lifting - integrate these principles into every session. It’s not about lifting the heaviest weights; it’s about moving with quality and building a resilient body that performs inside and outside the gym. Your Brain on Strength Training Cognitive Clarity and Mental Health Emerging research suggests strength training might be as essential for your mind as it is for your muscles. A 2020 review in Psychiatry Research found that resistance training significantly reduces symptoms of depression and anxiety, likely due to neurochemical changes such as increased endorphin release and improved brain-derived neurotrophic factor (BDNF) levels, which support brain plasticity 7 . For clients managing demanding careers, families or chronic stress, lifting weights isn’t just stress relief - it’s neurological support. Better mental health means sharper focus at work, more patience at home, and a greater buffer against life’s inevitable challenges. Protecting the Ageing Brain Strength training may even help stave off cognitive decline. An Australian study published in NeuroImage: Clinical tracked older adults who engaged in progressive resistance training for 18 months. The participants showed reduced shrinkage in brain areas related to memory and executive function compared to controls, suggesting lifting weights could delay the onset of dementia 8 . Why CGPT Does It Differently More Than Just a Gym Session At CGPT, we take these science-backed benefits seriously. Our personal trainers design programs that are far more than “just workouts.” From Andrea’s balanced, holistic style, to James’ approachable programming and Mia’s hybrid strength and athletic sessions, every plan is built to: · Prioritise safe, progressive overload (to stimulate muscle and bone adaptation) · Incorporate functional movements that transfer to daily life · Adapt to your unique health history, goals and constraints · Keep training enjoyable and sustainable so you can stick with it for years, not weeks Whether you’re managing back pain, want to future-proof your body, or simply feel overwhelmed by what “getting fit” is supposed to look like, our team will guide you with expertise and empathy. A Place for Health, Not Just Aesthetics We’re not interested in quick fixes, punishing diets or short-term challenges. The reality is, long-term health requires consistent, well-structured strength work - not chasing six-packs in eight weeks. And while many gyms focus on transformations you can post online, we’re more concerned with the milestones you feel: sleeping better, lifting your kids without pain, running up stairs without getting winded, and knowing your body is strong enough to handle whatever comes next. Start Building Your Healthiest Future Today It’s easy to postpone training until a doctor insists on it, or until a scare - like a minor injury or troubling blood test - jolts you into action. But the best time to start protecting your future is now. Even two or three carefully programmed sessions a week can radically change your trajectory. As a comprehensive review in The American Journal of Medicine put it: “Muscle mass should be regarded as a vital sign of health” 9 . At CGPT, we’re here to help you make strength training a cornerstone of your health, with none of the intimidation and all of the personalisation. Ready to Invest in Your Long-Term Health? If you want more than aesthetic results - if you want a body that will carry you powerfully through the next decades of your life - strength training is your foundation. And there’s no better place to build it than with the expert team at CGPT. Start today with a supportive, tailored program in a private gym environment that prioritises your health first. Email Andrea at andrea@chrisgympt.com to learn how we can help you move, live and feel your best. References 1. Wolfe RR. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. 2006;84(3):475-482. 2. Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. 3. Zhao R, et al. The effects of resistance exercise on bone mineral density in older adults: a meta-analysis. Osteoporosis International. 2015;26(5):1605-1618. 4. Lee DC, et al. Resistance exercise and cardiovascular disease. Medicine & Science in Sports & Exercise. 2012;44(4):397-403. 5. Caan BJ, et al. Association of muscle mass with overall survival among patients with nonmetastatic colorectal cancer. Journal of Clinical Oncology. 2017;35(14):1630-1637. 6. Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries. Sports Medicine. 2014;44(4):473-486. 7. Gordon BR, et al. Resistance exercise training for anxiety and depression. Psychiatry Research. 2020;291:113240. 8. Suo C, et al. Supervised resistance training delays brain atrophy in mild cognitive impairment. NeuroImage: Clinical. 2016;12:478-484. 9. Wolfe RR. Muscle mass as a vital sign in health and disease. The American Journal of Medicine. 2014;127(9):825-826.