Workout Nutrition

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.

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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

Ingredients:
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.

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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
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    • 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.

Pee Check

• 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]

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Eat better, Move more!
xoxo Andy

16 Comments

fitandyy@gmail.com

I am happy to hear that Carmen! If you have any more questions I’m here for ya!

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Kellen

Your chickpea salad looks amazing! I love chickpeas so I definitely have to try this. And totally laughed at the pee check….guilty of that as well 🙂

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fitandyy@gmail.com

The chickpea salad is so easy to whip up, you have to make it!! And if you do, let me know how much you love it! haha the pee check section still cracks me up, glad it made you laugh too!

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Fit Andy What To Do The Week Before Your Half Marathon

[…] Nutrition: It’s a common misconception that you NEED to eat loads of pasta the night before a race. You’re wrong! Carb loading is actually something you should be doing the week prior. This doesn’t mean load up on all the donuts and chips, but fuel up a little extra than normal on healthy carbs such as quinoa and whole wheat bread. And whatever you choose to eat the night before race day, make sure it’s a normal meal and nothing adventurous. Something as simple as brown nice, lean protein, and veggies is perfect! (for more about workout nutrition click here) […]

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Fit Andy Daily Macronutrient Needs

[…] I workout 4-5x week that includes HIIT and running, so my carbohydrate need will be sightly toward the higher end. I aim to have healthy carb options at every meal, especially with my meals before and after my workout. That is when I need 4:1 carbs to protein in my meal. For more workout nutrition click here! […]

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