Nutrition Tips for Fueling Your Workouts
Written By: Kaylie Gragnano
The right nutrition can enhance your workout performance and recovery. Here’s a quick post on how to fuel your body properly before and after exercise:
Pre-Workout Nutrition:
Timing: Aim to eat 30-90 minutes before your workout, depending on how much food you’re consuming. A small snack 30 minutes prior or a larger meal 1-2 hours before works well.
Carbs for Energy: Carbohydrates are your body’s preferred source of energy. Include easy-to-digest carbs like a banana, oatmeal, or whole-grain toast before working out.
Protein for Muscle Support: Pair carbs with a small amount of protein to help support muscle function. Greek yogurt, a protein shake, or a handful of nuts with fruit work well.
Hydration: Staying hydrated is key for performance. Drink 16-20 ounces of water 1-2 hours before your workout and a little more during exercise if needed.
Post-Workout Nutrition:
Timing: To help with recovery, aim to eat within 30-60 minutes after your workout.
Protein for Muscle Repair: After a workout, your muscles need protein for recovery and growth. Aim for 20-30 grams of high-quality protein from sources like lean meats, eggs, fish, or plant-based options like tofu or tempeh.
Carbs for Glycogen Replenishment: Post-workout, replenish your glycogen stores with complex carbs like sweet potatoes, quinoa, brown rice, or whole-grain pasta.
Hydration & Electrolytes: Rehydrate with water and, if necessary, replenish lost electrolytes, especially after an intense or sweaty workout. Coconut water or a small amount of electrolyte drink can help.
Balanced nutrition before and after workouts will maximize your energy and ensure quicker recovery, helping you get the most out of your fitness routine! Do you currently do a good job or fueling and replenishing your body before and after workouts? We hope this post helped!
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