{"id":850,"date":"2018-06-15T14:31:34","date_gmt":"2018-06-15T19:31:34","guid":{"rendered":"http:\/\/sites.edb.utexas.edu\/fit\/?p=850"},"modified":"2018-09-26T13:45:28","modified_gmt":"2018-09-26T18:45:28","slug":"go-further-with-food-fuel-your-workouts","status":"publish","type":"post","link":"http:\/\/sites.edb.utexas.edu\/fit\/go-further-with-food-fuel-your-workouts\/","title":{"rendered":"Go Further with Food &amp; Fuel Your Workouts"},"content":{"rendered":"<p>Proper nutrition is key to getting results from your workout. There are specific foods you can eat before your workout to improve performance and after your workout to help with recovery!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"image-viewer__image___KgUbi image-viewer__imagePreload___2hRUv aligncenter\" src=\"https:\/\/static.wixstatic.com\/media\/af7fd7_b08c1efe6f7340ffb29ca434ed398d12~mv2_d_1920_1282_s_2.jpg\/v1\/fit\/w_1920,h_1282,al_c,q_5\/file.jpg\" alt=\"Dumbbells \" width=\"434\" height=\"290\" \/><\/p>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><strong>Pre- Workout:<\/strong><\/h2>\n<\/div>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Before a workout your focus should be on <strong>carbohydrates<\/strong> to provide a source of quick energy for your body. Along with carbs, a small amount of protein and water can help prepare your muscles for a workout.<\/div>\n<\/div>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><\/div>\n<\/div>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">To determine what to eat before your workout to have <strong>optimum energy<\/strong>:<\/div>\n<\/div>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><strong>1. Evaluate how intense and what the duration of your workout will be<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\">\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">The more intense, the more fuel and hydration needed before<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">The longer you workout the more likely it is that you will want to eat before<\/div>\n<\/li>\n<\/ul>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><strong>2. Consider when you will be working out<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\">\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">When working out first thing in the morning, go for a <strong>snack<\/strong> rather than a large meal, 20-30 minutes before<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">If in the evening or afternoon plan to have your closest large meal <strong>3-4 hours before your workout <\/strong>and then a small snack within 1 hour of exercising<\/div>\n<\/li>\n<\/ul>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><a href=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/06\/file-4-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-851\" src=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/06\/file-4-2.jpg\" alt=\"Strawberry oatmeal \" width=\"316\" height=\"253\" srcset=\"http:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/06\/file-4-2.jpg 350w, http:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/06\/file-4-2-300x240.jpg 300w\" sizes=\"auto, (max-width: 316px) 100vw, 316px\" \/><\/a>Check out these <strong>carbohydrate and protein<\/strong><strong> combos<\/strong> before your workout:<\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\">\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Banana and peanut butter<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Crackers and reduced fat cheese or hummus<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Toast with jam or peanut butter<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Oatmeal with fruit<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Apple and almond butter<\/div>\n<\/li>\n<\/ul>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><strong>Avoid these before a workout:<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\">\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Large meals<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Fast food<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">High fiber and high fat foods- save those for after!<\/div>\n<\/li>\n<\/ul>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><strong>Post- Workout:<\/strong><\/h2>\n<div><img loading=\"lazy\" decoding=\"async\" class=\"image-viewer__image___KgUbi image-viewer__imageHighres___3_CDs aligncenter\" src=\"https:\/\/static.wixstatic.com\/media\/af7fd7_a266153ee43b4adaa0b48f5d4081dde3~mv2_d_1920_1280_s_2.jpg\/v1\/fit\/w_350,h_234,al_c,q_90\/file.jpg\" alt=\"A shoes and dumbbells \" width=\"350\" height=\"233\" \/><\/div>\n<div><\/div>\n<div><strong><span style=\"text-align: center\">Rehydrate and Refuel<\/span><\/strong><span style=\"text-align: center\"> with <\/span><span style=\"text-align: center\">protein<\/span><span style=\"text-align: center\"> and <\/span><span style=\"text-align: center\">wate<\/span><span style=\"text-align: center\">r!\u00a0<\/span><span style=\"text-align: center\">It is best to combine a good source protein to help build muscles and water to keep you hydrated after your workout!<\/span><\/div>\n<\/div>\n<div>\n<div class=\"_TY9i _1DUY1 _14s5m\">\n<div><\/div>\n<\/div>\n<h2 class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">FACT or FICTION?<\/h2>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center\"><em>If you don&#8217;t eat within one hour of your workout, <\/em><\/div>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" style=\"text-align: center\"><em>you have missed the window <\/em><em>and your nutrients will not help with the additional health benefits of exercise.<\/em><\/div>\n<\/div>\n<div><\/div>\n<div><strong>Fiction<\/strong>. Some of you might have heard that you absolutely NEED to eat one hour after you exercise. This is recommended, but not necessary, as the window of opportunity does not completely close. It&#8217;s been shown that you have increased protein usage in the body, meaning you are more optimally utilizing proteins to rebuild your muscles, for up to 5 days after this workout if it was intense enough.<\/div>\n<div><\/div>\n<div><a href=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/06\/Spinach-Omlette.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-852\" src=\"http:\/\/sites.edb.utexas.edu\/fit\/..\/uploads\/sites\/87\/2018\/06\/Spinach-Omlette.jpg\" alt=\"Spinach omelette \" width=\"320\" height=\"213\" srcset=\"http:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/06\/Spinach-Omlette.jpg 1000w, http:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/06\/Spinach-Omlette-300x200.jpg 300w, http:\/\/sites.edb.utexas.edu\/wp-content\/uploads\/sites\/87\/2018\/06\/Spinach-Omlette-768x513.jpg 768w\" sizes=\"auto, (max-width: 320px) 100vw, 320px\" \/><\/a><\/div>\n<\/div>\n<div><\/div>\n<div>\n<div class=\"_TY9i _1DUY1 _14s5m iY021\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\"><strong>Power up with these protein filled post workout ideas:<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\">\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Omelette with spinach, bell peppers, and onions<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Greek yogurt parfait with fruit and nuts<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Whole wheat wrap with turkey, hummus, and spinach<\/div>\n<\/li>\n<li class=\"_1cp8o _1DUY1 _14s5m _1lxt9 A68_f public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\">Chicken or salmon and vegetables<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center\"><em><strong>Always remember that experimenting with what to eat pre and post workout <\/strong><\/em><em><strong>is <\/strong><\/em><\/p>\n<p style=\"text-align: center\"><em><strong>a process of learning what your body responds to best!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proper nutrition is key to getting results from your workout. There are specific foods you can eat before your workout to improve performance and after your workout to help with recovery! Pre- Workout: Before a workout your focus should be on carbohydrates to provide a source of quick energy for your body. Along with carbs, [&hellip;]<\/p>\n","protected":false},"author":124,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[17],"tags":[],"class_list":["post-850","post","type-post","status-publish","format-standard","hentry","category-nutrition-info"],"_links":{"self":[{"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts\/850","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/users\/124"}],"replies":[{"embeddable":true,"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/comments?post=850"}],"version-history":[{"count":3,"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts\/850\/revisions"}],"predecessor-version":[{"id":949,"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/posts\/850\/revisions\/949"}],"wp:attachment":[{"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/media?parent=850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/categories?post=850"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/sites.edb.utexas.edu\/fit\/wp-json\/wp\/v2\/tags?post=850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}