Make the most of your workouts by ensuring you are eating and drinking properly before, during and after exercising. Eating correctly for exercise doesn’t have to be complicated. Get the facts below!
What should I eat & drink BEFORE I work out?
A pre-workout snack is best consumed 1-2 hours before exercising. Focus on foods that are HIGH CARBOHYDRATE, HIGH FLUID, moderate protein, and low fat. This is around 20-30 grams of carbohydrates and 10-15 grams of protein.
Good snacks that fall into these recommendations include:
- whole fruit or vegetables with string cheese or hummus
- Greek yogurt with chopped fruit
- whole grain crackers with low-fat cheese
- peanut butter and jelly sandwich on whole grain bread
- a bowl of non-sugared cereal and low-fat milk
Make sure to include water with all snacks to ensure proper hydration!!
What should I eat & drink AFTER I work out?
It is essential to eat WITHIN 1 HOUR after exercising. Focus on foods that are HIGH CARBOHYDRATE, HIGH FLUID, moderate to HIGH PROTEIN, and moderate fat. For post-workout, this is around 30-50 grams of carbohydrates and 10-20 grams of protein. A perfect recovery ratio would be 4:1 for carbohydrates to protein grams.
Good snacks that fall into these recommendations include:
- whole fruit or applesauce with nuts
- trail mix with dried fruit & nuts
- vegetables with hummus
- low-fat milk or chocolate milk
- brown rice bowl with beans and veggies
- 100% whole wheat bagel with nut butter or low-fat cream cheese
- egg whites mixed with vegetables and low-fat cheese
- Greek yogurt with fruit
- string cheese with whole grain toast and jelly
- rice cakes with banana and nut butter
- baked potato with salsa and cottage cheese
- oatmeal with nuts and fruit
- ½ protein shake (Muscle Milk Pro, Ensure Active, Orgain) with a ½ cup of oatmeal, 1 piece of whole grain toast or English muffin, or 1 banana
As with pre-workout food, make sure to include water with all snacks to ensure proper hydration!!
So what about HYDRATION?
It is ALL ABOUT THE WATER!!! BEFORE working out, drink 16-20 ounces at least 4 hours before plus an additional 8-12 ounces 15 minutes before exercising. DURING your workout, drink 4-8 ounces every 15-20 minutes. AFTER working out, drink 20-24 ounces for every pound of weight lost during the workout!
Looking for personalized help to kick-start your health goals? Want recipe ideas? Schedule your complimentary Discovery Call today by clicking HERE. Reach out to info@nicoleolenrdn.com with any questions!
