What to eat before your workout
In order to make the most of your workout, it is important that you eat before your workout. Eating a balanced meal 3-4 hours before your workout that includes whole grains, protein, carbohydrates and healthy fats will provide you with the sustained energy you need to achieve your goals. As you approach your workout (think: within 1-2 hours), choosing a light snack is key to avoiding cramping or feeling sluggish. When choosing what foods to eat before a workout, aim to include produce (for vitamins, minerals and carbohydrates to provide fuel) and protein sources (for muscle health). Some snack ideas include
String cheese with apples
Banana and peanut butter
Sundried fruit and hummus
Berries and yogurt
Carrots and natural jerky
If you don’t like to eat before your workout, skip the snack as long as you are well hydrated and don’t feel low on energy or weakness.
What to eat after exercise
The purpose of a post-workout meal or snack is to replenish depleted cells with energy and plenty of nutrients. Ideally, you should aim to include a carbohydrate to give energy back to your body, a protein to help repair muscle tissue, and healthy fats to help protect cells. If you are unable to eat after a workout, opt for a quick meal such as a tuna/chicken pouch, dry-roasted refried beans, hard-boiled eggs, yogurt or shredded cheese. Some post-workout recovery meal ideas include:
Smoothies with berries, protein powder, chia seeds and leafy greens
Oatmeal with nut butter and banana slices
Whole wheat tortillas with avocado, shredded chicken and bell peppers
Brown rice, lean protein (i.e. chicken, fish or tofu) and sautéed vegetables
Roasted sweet potatoes, leafy greens, black beans and avocado cilantro dressing
Whole wheat crackers and tuna salad with olive oil mayonnaise and grapes
The importance of hydration
You’ve heard this time and time again, and while it’s nothing new, I’m here to confirm that staying hydrated is the key to the best workouts. I mean, if Taylor Swift drinks 10 bottles of water a day, shouldn’t we? While drinking water won’t make you a global pop star, it will help prevent muscle cramps and injuries. A good rule is to drink nine glasses (72 fluid ounces) of water a day. Physical activity increases your need for water, so keep that in mind when you work out. On sweaty days, replenishing electrolytes can help with hydration. You can try using an electrolyte drink mix or drinking coconut water with a little sea salt. For a fun post-workout hydration boost, try watermelon soda.
Natural supplements to help with your workout
Sometimes you need a little extra energy before and after your workout. Here are some natural supplements you can use to boost performance and speed up recovery:
Caffeine
Choosing a caffeinated beverage before your workout can boost your performance and speed up your metabolism. If you don’t like coffee, try drinking matcha for energy and extra antioxidants.
Digest carbohydrates quickly
When you have less than an hour to go before your workout and need quick, sustained energy, choosing fast-digesting carbohydrates is the way to go. Try choosing foods such as bananas, applesauce or canned fruit.
Turmeric and ginger
Turmeric and ginger are natural anti-inflammatory foods that can help prevent muscle soreness. Try adding them to smoothies and lattes, or flavoring eggs, cooked vegetables or pasta with turmeric (and black pepper for better absorption!) .
