Fueling before, during, and after workouts are essential for anyone that is physically active.
As you read below you will notice that there are more carbs needed than protein for pre/during/post workouts. Carbohydrates are our body’s preferred source of energy and we need to stock up and then restore our glycogen levels. Glycogen is our body’s storage form of carbs, think of it as a pantry.
In order to have successful workouts and results, you have to pay attention to fueling your body properly. To create your own meal plan, check out Lifestyle.
Before and during workout
- Nutrients are delivered to muscles, sparing glycogen and protein loss, preparing body for recovery
- 4:1 ratio carbs to protein
- Pre workout: Healthy Oatmeal, consume 1-3 hours before workout (Everyone is different, my body needs at least 2hrs to digest)
- Quicker Pre workout: Whole wheat toast, peanut butter, and banana slices
- During: Clif Blok Shots, PowerBar Performance Energy Blends, Pro Bar Bolt Organic Energy Chews are a few of my favorites during a long run
1 cup unsweetened almond milk
1/2 cup Organic Multigrain Hot Cereal (Trader Joe’s – contains whole grain rye, barley, oats & wheat)
1 tbsp peanut butter
1/4 cup pomegranates
Directions: Boil almond milk in a small pot. Once boiling, stir in dry oats. Turn to low heat and stir occasionally. Top with peanut butter and pomegranates.
- Gain muscular strength and endurance
- 3:1 ratio carbs to protein, eaten within 30mins-1hr after workout
- Post workout: Chickpea Salad
1 – 15oz can chickpeas, drained
1/2 can of sliced black olives (3.8oz can)
1 tbsp parsley, chopped finely
2 small cucumbers, sliced
1/4 cup red onion, diced
1/2 cup cherry tomatoes, cut in half
1/2 lemon, juiced
2 tbsp feta
4 cups of arugula
Directions: Mix all ingredients, except arugula, in a large bowl. To serve, place 1 cup arugula in a bowl and top with a large scoop chickpea salad. Serves 4.
Fluid intake recommendations before, during and after exercise
- 2 hours prior to exercise 17-20oz
- Every 10-20 minutes during exercise, drink 7-10oz
- Continue drinking water throughout the day, use the guidelines below to determine hydration level
- If you struggle with drinking water then infuse it with fruit and herbs. My favorite combo is cucumbers, mint, and lemon.
This makes me laugh as I sit here and type about urine, but it is something that needs to be addressed. It is important to pay close attention to your hydration levels throughout the day. Get the color of your urine while you flush and you’re done, it’s that easy!
- White: Over hydrated [Slow down your drinking]
- Pale yellow: well hydrated [Great job!]
- Yellow, dark yellow, brown: Dehydrated [Drink more agua]
Eat better, Move more!