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Pre and Post Workout Eating

July 10, 2013

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Not eating properly before or after you work out can have serious consequences. Low blood sugar, muscle deterioration, fat gain, and decreased performance are just a few reasons why you need to eat the right foods before and after a workout. Here are a few examples of what you can eat pre and post workout.

[If you need a meal plan or are part of a special population (diabetic, cancer, cardiovascular disease, etc) please consult a REGISTERED DIETITIAN]

Pre Workout (1-2 hrs before workout): Protein and Carbohydrates

The carbs will help with sustained energy throughout the workout and the protein will help decrease muscle breakdown. Examples are: Whole wheat bread with peanut butter, chicken breast sandwich using whole wheat bread, oatmeal and scrambled eggs, fruit, protein and fruit smoothies. Eat only enough to feel satisfied. Too much food will cause you to feel sluggish, cramp and increase chances of vomiting during exercise. Avoid processed carbs (candy bars, white bread, chips,etc) and fatty meats (bacon) as they spike your blood sugar and can just sit in your stomach while you work out.

Post Workout (Within 2 hrs after the workout): Protein and Carbohydrates

In this case, carbs replenish your energy stores and proteins help rebuild the muscle that you broke down. Examples are: Chicken stir-fry with brown rice, a protein and fruit smoothie, hummus on a whole wheat pita, dried fruit and nuts and a spinach omelet. Eat until you are satisfied. Unnecessary calories can negate your workout and increase fat storage.

Proper nutrition is key to a great workout. Without it your workouts are just not as good and it will take your body longer to recover. Mix up different foods until you find something that works for YOU and stick with it. 

 

 

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