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Fitness Lifestyle Nutrition

Fueling Before and After Your Workout

Krista Bugden23 Mar 2018

What you put in your body is just as important as what you do with it. Getting your workout in is crucial. However, if you are feeding your body high-calorie, low nutrient dense foods all day your progress and goals will hit a brick wall. Your diet should compliment your workout.

Let’s take a closer look!

Find balance between protein, carbs and fat that work best for your body.

There are 3 macronutrients, carbohydrates, protein, and fat. These macronutrients supply energy to our bodies. We need a percentage of all 3 to function our best. Generally, our total daily calorie amount should equate to 50% carbohydrates, 30% protein, and 20% fat. If you are trying to lose weight, you should aim close to 25% carbohydrates, 35% protein, and 40% fat.

Before a workout, your body needs healthy carbs.

Carbohydrates fuel our workouts. Ideally, eat a meal containing healthy carbs 2-3 hours before your exercise session. Whole wheat toast, brown rice, fruits, and vegetables are great options for a pre-workout meal. If you are short on time, grab an apple or banana before your workout. Drink plenty of water before you begin your session and try to avoid heavy foods, such as those high in saturated fats. These foods digest slower and may sit in your stomach during a workout as opposed to fueling your workout.

Post-exercise, eat within half an hour to an hour after you wrap up your workout.

Eat a snack or meal high in protein and carbohydrates after exercise. Protein will help your muscles recover and repair. Carbs will replace the energy lost during your exercise session.

Examples of excellent post-workout meals include:

  • Salmon or chicken with grilled vegetables
  • An oatmeal, protein, banana, and strawberry smoothie
  • Whole grain toast with avocado and eggs
  • Hummus with pita bread and veggies

Again, hydration is important! We lose fluids via sweat when we workout. Make sure to drink plenty of water following your training session.

Nutrition matters. Give your body what it craves! Get fit properly and join the FitReady team. Download the app today.

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