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 before the workout and then restore those depleted glycogen levels after a workout. 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. Everyone is different – different goals, different workouts and different bodies. My best advice is to listen to how your body feels and responds to the things you eat.
Before and during workout
- • Nutrients are delivered to muscles, sparing glycogen and protein loss, preparing body for recovery
- • Aim for 4:1 ratio carbs to protein
- • Pre workout fuel sources: Steel cuts oats with pb & fruit or the Oatmeal recipe below, consume 1-3 hours before workout (Everyone is different but I’m able to eat this 20 mins before working out)
- • Quicker Pre workout: Whole wheat toast, peanut butter, and banana slices
- • During workout: Clif Blok Shots, banana, dates, dried apriocots are a few of my favorites during a long run (I usually eat a few Clif bloks or dried fruit every couple miles or as needed)
Pre Workout Oatmeal
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.
Post workout fueling
- • Purpose of post workout fueling is give your body the guel to gain muscular strength and endurance
- • 3:1 ratio carbs to protein, eaten within 30mins-1hr after workout (for super heavy lifters 2:1 carbs to protein)
- • Post workout meals: Kale Chicken Sausage bowl, Quinoa bowl, Burrito bowl
- INGREDIENTS: Kale, Barley, Chicken Sausages, spiralized zucchinis, white Kidney beans, drained, and avocado oil
Fluid intake recommendations before, during and after exercise
THIS IS JUST A GUIDE/RECOMMENDATION. FIND WHAT WORKS FOR YOU AND YOUR BODY!!
- • 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!