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Written By Cassie Taylor, Dietetics Student; Reviewed by Jennifer Hanes MS, RDN, LD

We all know that exercise is important. It boosts physical health, strengthens muscles, improves cardiovascular fitness, and enhances overall well-being.

But one of the most significant benefits of exercise is its positive impact on mental health. Regular physical activity has been shown to reduce stress, anxiety, and depression while improving mood, focus, and overall cognitive function.

However, one crucial aspect of exercise that is often overlooked is fueling properly.

The way you nourish your body before, during, and after exercise plays a key role in maximizing the mental health benefits of physical activity. Under-fueling or over-fueling can both have unintended consequences on mood, energy levels, and mental clarity.

The Impact of Under-Fueling on Mental Health

If you’re not eating enough to support your workouts, it can take a toll on both your physical and mental well-being. When the body is deprived of adequate fuel, it can lead to:

• Increased Irritability – Low blood sugar can cause mood swings and make you more prone to frustration.
• Difficulty Concentrating – A lack of proper nutrients can impact cognitive function, making it harder to focus.
• Fatigue and Low Energy – Without enough fuel, workouts may feel more exhausting, leading to frustration and a lack of motivation.
• Increased Anxiety and Stress – The body perceives under-fueling as a stressor, which can elevate cortisol levels and contribute to feelings of anxiety.

The Risks of Over-Fueling

While under-fueling is a concern, over-fueling can also come with its own set of challenges. Overeating before exercise, particularly foods high in sugars and fats, can lead to:

• Digestive Discomfort – Feeling bloated or sluggish during exercise can negatively impact performance and enjoyment.
• Sleep Disruptions – Consuming excessive calories, especially late in the day, can affect sleep quality, which in turn impacts mental health.
• Increased Anxiety and Irritability – Blood sugar spikes and crashes from excessive carbohydrate intake can contribute to mood swings.

The Role of Caffeine in Exercise and Mental Health

Caffeine is a popular pre-workout aid, but too much of it can have negative effects. While moderate caffeine consumption can improve focus and performance, excessive intake may cause:

• Jitters and Nervousness – High doses of caffeine can lead to an overstimulated nervous system, increasing anxiety.
• Digestive Issues – Some people experience stomach discomfort when consuming caffeine before a workout.
• Hindered Performance – Too much caffeine can increase heart rate and lead to early fatigue during exercise.

How to Fuel for Exercise to Maximize Mental Health Benefits

To optimize your workouts and support your mental health, it’s important to fuel properly. Here are some guidelines to follow:

1. Eat a Balanced Pre-Workout Meal – Aim for a combination of complex carbohydrates, lean protein, and healthy fats 1-2 hours before exercise. Examples include oatmeal with nut butter, Greek yogurt with fruit, or a whole-grain toast with avocado.
2. Stay Hydrated – Dehydration can impact mood and performance. Drink plenty of water throughout the day and consider an electrolyte drink if engaging in intense or prolonged exercise. 
3. Be Mindful of Caffeine Intake – If you use caffeine before a workout, aim for a moderate amount (100-200mg) and avoid consuming it too close to bedtime.
4. Refuel After Exercise – Consuming a post-workout meal with protein and carbohydrates helps with muscle recovery and prevents energy crashes. Examples include a smoothie with protein powder and banana or a turkey sandwich on whole-grain bread.
5. Incorporate Snacks – If you exercise for extended periods or have long gaps between meals, snacks like a handful of nuts, a banana with peanut butter, cottage cheese with fruit, hummus with whole-grain crackers, or a protein bar can help maintain steady energy levels.
6. Time Your Meals Wisely – Eating too close to your workout can cause discomfort, while eating too far in advance may leave you feeling low on energy. Experiment with timing to find what works best for your body.
7. Listen to Your Body – Everyone’s fueling needs are different. Pay attention to how your body responds to different foods and adjust accordingly.

Food Ideas for Optimal Fueling

Here are some easy and effective meal and snack ideas to help fuel your workouts:

Pre-Workout Meals (1-2 hours before exercise)

• Oatmeal with nut butter and banana
• Greek yogurt with granola and berries
• Whole-grain toast with avocado and eggs
• A smoothie with protein powder, spinach, and fruit
• Brown rice with grilled chicken and roasted vegetables

Pre-Workout Snacks (30-60 minutes before exercise)

• A banana with peanut butter
• A handful of almonds and dried fruit
• A rice cake with cottage cheese and honey
• A protein bar with balanced macros
• A small bowl of whole-grain cereal with milk

Post-Workout Recovery Meals

• A turkey and avocado sandwich on whole-grain bread
• A quinoa bowl with grilled salmon and vegetables
• Scrambled eggs with whole-grain toast and spinach
• A protein smoothie with almond milk, banana, and flaxseeds
• Greek yogurt with berries, granola, and honey

Post-Workout Snacks

• Chocolate milk (great carb-to-protein ratio for recovery!)
• Hummus with whole-grain crackers or veggie sticks
• A boiled egg with a slice of whole-grain bread
• A protein shake with a handful of nuts
• Cottage cheese with pineapple or berries

Final Thoughts

Exercise is a powerful tool for improving mental health, but to truly reap its benefits, proper nutrition is essential. Under-fueling can lead to irritability, fatigue, and anxiety, while over-fueling may cause digestive discomfort and sleep disruptions.

By eating balanced meals, staying hydrated, and being mindful of caffeine intake, you can optimize your workouts and support both your physical and mental well-being.

Your body and mind work together—give them the fuel they need to thrive!

Author’s Note’s Bio: 

My name is Cassie Taylor and I am a senior studying nutritional sciences and dietetics at Texas Tech University. I am a Division 1 soccer player which has further developed my interest in nutrition and all the different effects it can have on your body.

I will begin my dietetic internship with Aramark in August 2025 while pursuing a Master’s in Nutrition and Dietetics at Texas Tech University, working toward my goal of becoming a Registered Dietitian

LinkedIn: http://linkedin.com/in/cassie-taylor-6762162b9 

Written By Cassie Taylor, Dietetics Student; Reviewed by Jennifer Hanes MS, RDN, LD

Have you ever noticed how the same meal can feel completely different depending on how you approach it? Let’s explore this through Elise’s story, which might sound a lot like your own hectic evening.

Mindless Eating: 

Elise has had one of those days. You know the type – back-to-back meetings, no time to even grab a granola bar, and by 6 PM her stomach is practically screaming at her. She finally makes it home, and she’s so hungry she can barely think straight.

Desperate for relief, she grabs leftover pizza from the fridge, sinks into the couch, and queues up her favorite show. With TikTok in one hand and a slice of pizza in the other, she zones out.

Before she knows what hit her, half the pizza has mysteriously vanished, but she barely remembers eating it. Her stomach feels like she swallowed a balloon, and yet… she’s still unsatisfied. guilt creeps in as she wonders why she didn’t enjoy her meal more.. 

Thirty minutes later, she’s still sitting there, feeling stuffed and kind of wishing she’d done things differently. She’s also dealing with that weird guilt that comes from not really enjoying your food but eating a lot of it anyway. 

The worst part? 

She’s still kind of unsatisfied, even though she’s physically super full. She ends up spending the rest of her evening feeling sluggish, bloated, and honestly a bit mad at herself for not taking the time to just eat properly.

Now let’s rewind and see how things could go down differently.

Mindful eating: 

Same Elise, same crazy day, same growling stomach. But this time, when she gets home, she takes just a moment to catch her breath. Still super hungry, but not letting it run the show.

She grabs her pizza from the fridge but takes the extra minute to heat it up (because warm pizza is totally worth the wait). Instead of rushing, she heats up the pizza and sits at her dining table- phone off, distractions minimized.

When she takes that first bite, it’s like she’s actually tasting pizza for the first time.

The basil is fresh and fragrant, the marinara sauce has that perfect sweet-tangy thing going on, the pepperoni adds that savory kick, and don’t even get me started on how awesome melted mozzarella is when you actually pay attention to it.

She’s not rushing – just taking her time, having some water between bites, and checking in with herself. It’s not some complicated meditation thing – just a simple “Hey body, how are we doing?” kind of check-in. 

She’s taking deep breaths without even really thinking about it, just letting her body settle into actually enjoying dinner.

About halfway through her second slice, something clicks – she’s starting to feel full. Instead of pushing through anyway (we’ve all been there), she actually listens to that signal and wraps it up. 

Thirty minutes later, she feels great – satisfied but not stuffed, and actually happy with how dinner went down.

Putting mindful eating into practice

Here’s the thing about mindful eating, the concept is straightforward and easy, but the practice? 

That’s where the actual work comes into play.  

It’s like learning to ride a bike, you know what you need to do but actually getting the hang of it takes time and practice. 

Our world is designed for distraction. 

We have constant stimulation from our phones on us at all times, we’re all busy with work/school/activities so finding enough time in the day to really enjoy a meal can feel impossible sometimes. 

It requires focus and concentration which can be challenging in the fast-paced lives we live in this day and age. 

There are going to be days that are harder than others, there are going to be days where you don’t want to, and there could even be days where you forget. 

And that’s okay! 

There are challenges to overcome, but that’s why this process is not about perfection but rather progress and growth. 

So, what are some ways to overcome the obstacles that might present themselves on your mindful eating journey? 

1. Practice self-compassion. Don’t get mad at yourself if your meal doesn’t go exactly how you wanted it to go. Learn from it and take note of what you want to do differently next time.
2. Have a friend or family member join you. If you’re out eating with a friend, have them practice mindful eating with you and walk them through your process. This can also help with accountability.
3. Take deep breaths before eating. Sometimes it’s easy to get caught up in the moment and get so excited to eat that burger you’ve been waiting for all week, but when your food is ready in front of you, take a few deep breaths to remember your goals and be present in the moment. 
4. Minimize Distractions. Have the TV turned off when you’re getting ready to eat, your phone silenced, distractions to a minimum. 

What Are the Benefits of Mindful Eating?

So, let’s say you’re really committed to mindful eating, and you’re starting to make it a habit every day. What transformations might you notice? 

While the immediate benefits – like feeling satisfied rather than stuffed – are great, the long-term changes can be truly life-changing.

Mental and Emotional Changes

First, you’ll likely experience a mental and emotional transformation. Food anxiety will decrease as you build trust with your body. 

You’ll become better at distinguishing between emotional eating and true hunger, stress levels around mealtimes will naturally decrease, and that nagging guilt around eating starts to fade away.

Improvements in Social Interactions

Beyond the personal mental shifts, your social life may transform too. You’ll find yourself more present during meals with friends and family, actually tasting and enjoying your food rather than rushing through it. 

Dining becomes less about stress and more about connection and enjoyment.

Physical Changes

The physical health benefits are equally impressive. 

Your digestion improves, and your body naturally finds its balance without restrictive dieting or overeating. 

You’ll notice more stable energy levels throughout the day, your brain functions more clearly, and significantly less bloating and discomfort after meals. 

Even your blood sugar levels tend to stabilize as your eating patterns become more consistent and mindful.

Reduced Cravings

Best of all, food itself becomes more enjoyable. Those intense cravings that used to drive your eating decisions? They become more manageable. Meals become more satisfying as you fully experience them, and you’ll start noticing flavors and textures you were missing all along.

Isn’t it amazing how changing one thing in your life – intentionality with eating – can affect so many other areas? Of course, these changes won’t just happen overnight. 

You might notice some benefits sooner than others, but consistency is key to experiencing all that mindful eating has to offer. 

Unlike quick-fix diets or temporary solutions, mindful eating creates lasting change because it transforms your relationship with food at a fundamental level.

Long Term Changes

As you continue your practice, it will require less conscious effort and eventually become your natural way of life.

And remember – this doesn’t mean there won’t be days when you eat with the TV on or scroll through TikTok while having a snack – that’s inevitable! 

What matters is that your overall relationship with food has transformed. The initial investment of time and attention pays off in a lifetime of better health, more joy around food, and a deeper understanding of your body’s needs.

So next time you find yourself in Elise’s situation – exhausted, hungry, and tempted to just zone out with your food – remember that each mindful meal is an investment in your future well-being. 

Every time you choose to eat mindfully, you’re not just having a better meal – you’re building a better relationship with food that will serve you in the long run!

Ready to try mindful eating? Start small—choose one meal this week to practice eating without distractions. Pay attention to the flavors, textures, and how your body feels. Then reflect: How did it change your experience?

Author’s Note’s Bio: 

My name is Cassie Taylor and I am a senior studying nutritional sciences and dietetics at Texas Tech University. I am a Division 1 soccer player which has further developed my interest in nutrition and all the different effects it can have on your body.

I will begin my dietetic internship with Aramark in August 2025 while pursuing a Master’s in Nutrition and Dietetics at Texas Tech University, working toward my goal of becoming a Registered Dietitian

LinkedIn: http://linkedin.com/in/cassie-taylor-6762162b9