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What to Eat Before and After Workouts

by Bob Romanaskas

Your body is your vehicle, so you have to keep your engine running when you work out.  That means fueling your body by eating the right foods and drinking the right fluids, in the right amounts at the right times.

 

Here are some of my recommendations:

 

 

Before: Pre-Workout

Not fueling up before a is like driving a car on empty.  You won’t have enough energy to maximize your workouts and you limit your ability to burn calories.

 

Ideally, fuel up two hours before you work out by:

 

  • Hydrating with water.

 

  • Choose healthy and complex carbohydrates such as whole grains, oatmeal, sweet potatoes, or quinoa.

 

  • Always include lean protein like chicken breast, fish or tofu.

 

  • You can add some healthy fat like avocado, almond butter, nuts or seeds.

 

During: Intra-workout

Keep your body hydrated with small, frequent sips of water.

 

 

After: Post-Workout

  • Hydrating with water


  • Carbohydrates such as quinoa, brown rice, oatmeal and whole-wheat bread are excellent choices to help your body in the recovery process.

 

  • Proteins such as beans, fish, lean meats will help you repair and grow your muscles.

 

  • Healthy fats in moderate amounts such as nuts, nut butters, or avocado.

 

So, do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.




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