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!

• The more intense, the more fuel and hydration needed before
• The longer you workout the more likely it is that you will want to eat before

• When working out first thing in the morning, go for a snack rather than a large meal, 20-30 minutes before
• If in the evening or afternoon plan to have your closest large meal 3-4 hours before your workout and then a small snack within 1 hour of exercising

Check out these carbohydrate and protein combos before your workout:

• Banana and peanut butter
• Crackers and reduced fat cheese or hummus
• Toast with jam or peanut butter
• Oatmeal with fruit
• Apple and almond butter

Avoid these before a workout:

• Large meals
• Fast food
• High fiber and high fat foods- save those for after!

Post- Workout:

Rehydrate and Refuel with protein and water! It is best to combine a good source protein to help build muscles and water to keep you hydrated after your workout!

FACT or FICTION?

If you don’t eat within one hour of your workout,

you have missed the window and your nutrients will not help with the additional health benefits of exercise.

Fiction. 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’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.

Always remember that experimenting with what to eat pre and post workout is

a process of learning what your body responds to best!