What To Eat Before & After Your Workout

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Nutrition and hydration are two crucial factors that set you up for success when it come to your workouts. It’s important that you fuel your body pre and post workout with proper nutrition so you can get the most out of you workouts with the energy you need and help rebuild your muscle after you have broken them down.

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Pre-Workout Snacks or Meal 

Try these snacks 30-60 minutes before you exercise. You need a combination of easily digestible carbs and a healthy source of protein. The carbohydrates are going to help you get a quick fuel boost and the protein will initiate muscle recovery. If you have stomach problems when you eat before you exercise, then choose a smaller snack or try a snack 60 minutes before your workout. It’s important to listen to your body and what works best for you.

  1. Organic Greek yogurt and fresh berries
  2. Bananas & almond butter
  3. Handful of nuts with unsweetened coconut shreds or a small amount of raisins.
  4. Natural fruit leather 
  5. Hardboiled eggs with a side of fruit
  6. Organic cottage cheese & melons
  7. Small protein shake
  8. Half of an avocado on 1 slice of bread or rice cake (choose a gluten free, spouted, or organic bread and a natural rice cake)

    Post-Workout Snacks or Meal

Make sure you time your post workout snack or meal appropriately. You need to replenish the muscles you have just broken down to help them recover faster and aid in the building up of your muscle fibers. Carbohydrates will help replenish your glycogen (energy) stores which you may have used up during your workout. Be sure to recharge with plenty of healthy protein and some form of carbohydrate 20-60 minutes after you workout. The size of your post-workout meal/snack will depend on how hard or long you exercised and the time of day.

  1. Veggie omelet
  2. Grilled chicken and sweet potato 
  3. grilled shrimp and brown rice
  4. Tuna or sardines on a salad
  5. Protein Shake
  6. Lentil or bean soup
  7. Hummus & veggie sticks
  8. Almond butter & banana sandwich (choose a gluten free, spouted, organic bread or a natural rice cake)
  9. Dates & nut butter.

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