What to Eat Before and After Workout

WHAT TO EAT BEFORE AND AFTER WORKOUT PRE-WORKOUT Eat a Nutritionally balanced meal 1-2 hours before MEAL training. If you want to burn 600 calories, aim for 300 calorie meal SMOOTHIES Use your favorite sliced fruit, a cup of Greek yogurt OATMEAL WITH FRESH FRUITS Adding Fruit to your bowl will help and some Granola. increase the fluid 10 to 20 grams of Protein before content of your pre-workout meal, keeping you hydrated. exercising is plenty. BANANA ALMOND BUTTER TOAST Half a Banana (sliced), EGG WHITES EGG whites are a much better Pre-workout atop toast and Almond butter. option. A single egg white provides For a little more sweetness, around 4 grams of Protein and NO FAT. sprinkle with toasted Coconut. HEARTY SALAD A bowl of fresh Salad greens with an assortment of Vegetables, some vinegar and a low fat salad dressing. YOGURT PARFAIT Top 4 cup non-fat yogurt with ½ cup whole graincereal and 2 cup fresh strawberries. FRUIT SHAKE Blend 1 scoop of your favorite whey, protein flavor with ½ cup ice, and 1 cup frozen berries. PRE-WORKOUT EGGS N SNACKS TOAST Try 1 or 2 hard-boiled Eat a SNACK 60-90 minutes eggs with I slice of whole wheat toast. before training. Aim for 100-200 calories and a combination of lean protein and slow acting carbs PEANUT BUTTER APPLE for a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter. PEANUT BUTTER FRUIT & COTTAGE Top 2 cup cottage cheese with /½ cup fresh pineapple, berries, or melon. Before Workout 01 Don't eat right before you exercise. Give yourself about 30 minutes, or longer if you need it. 02 Don't eat too much fiber or drink too much water. This can bloat your belly and cause muscle cramping. 03 Do eat good sources of carbohydrates that will energize you but won't make you crash It is important to refuel and POST-WORKOUT recover with meals that MEAL combine the right balance of protein and carbohydrates after exercise. For best results, eat within 30-60 minutes post- Meal immediately following a workout workout. EGG SCRAMBLE 2-3 whole eggs COTTAGE CHEESE CRUNCH One cup fat-free cottage cheese, 1tsp. honey, ½ cup whole-grain cereal, and a dash of cinnamon scrambled with a handful of chopped onion, spinach, and bell peppers. does a body good. CHICKEN HASH BEEF AND SQUASH Try a handful of lean roast beef with an 1 cup cooked diced chicken, ½ cup butternut squash and Apples, roasted in olive oil, salt, and pepper equal portion of butternut squash. POWER SALAD ½ cup cooked quinoa, ½ cup blanched and chopped broccoli, % of a medium avocado diced, 1 tomato diced. Toss all the salad ingredients together in a bowl. POST WORKOUT SNACKS Snack immediately following a workout CHOCOLATE MILK 1-2 cups of low-fat chocolate milk seals the deal with extra carbs and protein PROTEIN BAR For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content GREEN CHOCO TUNA TROPICAL CRACKERS SMOOTHIE TRAIL MIX Blend 4 cupsA blend of Add two sp0 spinach, ½ 2 a handful nful of tuna of macadamia nuts, dried Çoconut, milk, 1 banana, dark chocolate chips, peanut butter and banana chips. salad to a handful of whole grain crackers, and chomp cup vanilla bean yogurt, 1 cup almond and 1 Ibsp. with ice. away. After Workout 01 Don't reward yourself with foods high in calories and saturated fats. 02 Keep your metabolism high by sticking with the three smallmeals and two snacks regime 03 Don't skip a post-workout meal. HOW MUCH WATER SHOULD YOU DRINK? Drink 17-20 ounces of water 2-3 hours before you start exercising Drink 8 ounces water 20-30 minutes before you start exercising or during your warm-up Drink 7-10 ounces of water every 10-20 minutes during exercise. Drink 8 ounces of water no more than 30 minutes after you exercise. SOURCES http://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks http://www.buzzfeed.com/robfranklin/eat-more-maca#.yfeklADVgp http://www.foodnculture.com/best-pre-and-post-workout-foods/ http://greatist.com/fitness/how-much-water-should-you-drink-while- exercising-infographic http://www.fitnessrepublic.com/nutrition/healthy_eating/what-to-eat -before-during-and-after-exercise.html Subscribe to our Neusletter www.fitnessrepublic.com/newsletter Fitness Republic