The most important meals you will eat are right before and right after your workout.

 

Why?

 

What you eat before your workout is your fuel. This directly affects your performance and the energy level you bring to your workout. The right foods before and after exercise can boost your results. Like a car uses gas, your body burns food for fuel. These meals give you the energy to power through and to recover once you’re finished.

 

 

What and when to eat before your workout?

When you eat is almost as important as what you eat. Aim to have a snack or meal 1 to 3 hours before your workout. You can have stomach discomfort if you eat right before your workout. That’s because more blood goes to your muscles during exercise, leaving less for digestion.

Carbohydrates and protein are key to pre-workout fuel. I think giving you a few examples may make this easier!

Think about a pb & j. The bread and jelly in this staple serve up the carbs. They give you the energy your muscles need during exercise. The peanut butter adds a dose of protein, which helps you feel full and can help fend off post-workout cravings and binges. You can always modify as needed. For example, if you are headed on an easy walk or to yoga class? Half a sandwich may be all you need.

Do you work out in the morning? Start your day with a bowl of high-fiber oatmeal and fruit. Your body digests the carbs in this combo more slowly, so your blood sugar stays steadier – again preventing cravings post-workout. You’ll feel energized for longer. For an extra dose of protein, stir in some yogurt or protein powder. I always recommend rolled oats over quick oats! Take the extra time – they taste WAY better too!

Smoothies are easy to digest, so you won’t feel sluggish during your workout. But many store-bought versions are high in added sugar. Whip up your own version with protein-rich yogurt and fruit! Don’t forget veggies, like spinach, go great in smoothies too! The fruit packs in energy-boosting carbs. Blend it with water or milk and ice to help you stay hydrated. Not getting enough fluids can zap your strength and endurance through your workouts as well!

Only have 20 – 30 minutes before your workout? Snack on a banana. These easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps.

 

What and when to eat AFTER your workouts?

When choosing foods to eat after your workout, look for foods that are easily digested to speed up nutrient absorption. The goal after a workout is to rehydrate, keep your metabolism up, and replenish the body’s glycogen (the form of glucose that our body stores in our muscles). But there are certain foods that can actually dehydrate you even more, slow down your metabolism, and inhibit other important functions. It’s a good idea to eat your post-workout meal within 1 hour after your workout for optimal results. Also, accompany your post-workout protein source with a carb. A carbohydrate that is absorbed quickly helps the body digest the protein faster for better recovery and muscle growth!

You should also lean toward whole foods that are packed with other micronutrients.

Here are a few options.

Carbohydrates

• fruit (berries, apples, bananas, etc.)
• oatmeal
• quinoa
• rice cakes
• sweet potatoes
• whole-grain bread
• whole-grain cereal
• Low glycemic fruit (berries)

Protein

• chocolate milk – low sugar
• cottage cheese
• eggs
• Greek yogurt
• turkey or chicken
• lean ground beef
• Fish (salmon + tuna are great choices)
• protein shake
• tofu scramble

Think about snagging one for each category to help you create the PERFECT post-workout meal!

Both pre and post-workout try to steer clear of rich, greasy foods. Fat takes your body longer to digest, which can lead to an upset stomach and slow your absorption of protein! Healthy fats are great, but have them in your other meals and snacks!

Also, HYDRATE babes! Rehydrating post-workout is just as important as the fuel you put into your body!

Hope this helps you reach your 2021 goals and go CRUSH your workout!