Fuel for Fitness:

Diet and exercise are key components to your overall health. Eating the right foods and properly hydrating before, during and after a workout can help you get the most out of every pound you lift or mile you run. Before your next trip to the gym, check out these pro tips from our expert Nutritionists and learn how to properly prepare, perform and prosper every time you work out.

When possible, try to fit a complete meal in about 2 hours prior to hitting the gym. A great pre-workout meal ideally consists of:

• Fluids: Water, a key component that many neglect, should be prioritized pre-workout to avoid dehydration, cramping, and fatigue. Think about how much you are going to sweat and plan ahead!
• Include: High-quality carbohydrates. Try incorporating whole grains, fruit or low-fat dairy into your pre-workout meal. A few great options include:
  • Whole-grain toast with your favorite jelly, jam, or preserves
  • Oatmeal topped with some fresh fruit and honey
  • Low-fat yogurt parfait accompanied by some granola and fruit
• Avoid: Large amounts of saturated fat or fiber. These slow-digesting food components are not ideal prior to exercising as they can sit in the stomach resulting in GI discomfort during your workout.

Short on time? Maybe you missed the 2-hour window to properly fuel up. To avoid feeling hungry, fatigued or burnt-out during your workout, try to eat some “fast-acting” simple carbohydrates at least 10-15 minutes before you begin exercising. A banana, apple, honey or sports drink may give you just enough of an energy boost to perform your best.

During your workout, it’s crucial to remember the importance of fluids. Make an effort to take small sips of water throughout your workout to avoid dehydration, cramping and fatigue.

For longer, more intense workouts, try incorporating some simple carbohydrates to keep your energy tank full. Fruit, applesauce, honey or sports drinks are great ways to quickly replenish your energy stores.

Rehydrate: Again, fluids cannot be forgotten. Rehydrating with water is important throughout every stage of your workout. Heavy sweater? Consider adding an electrolyte mix into your post-workout fluids. This will help to replace key micronutrients lost in sweat, keeping your body happy and balanced.

Refuel: Carbohydrates are a key provider of fuel for your muscles. During your workout, you burn through a good bit of the carbohydrates stored in your muscles. Therefore, carbs should serve as a key part of your post-workout meal. A mix of simple and complex carbs is an ideal way to refuel and recover and will help you get back to 100% quicker.

Repair: Protein is a necessary component of your post-workout meal. It promotes the growth and repair of your muscles, cells, and tissues which are put under immense stress during your workout. High-quality post-workout protein options include:

• Animal-based protein: chicken breast, eggs, tuna, beef, low-fat Greek yogurt and whey protein powders
• Plant-based protein: tofu, tempeh, lentils, chickpeas, edamame, quinoa as well as plant-based protein powders (soy, brown rice, hemp, pea)

Post-workout fueling serves as a critical opportunity to truly optimize your workout. Confused about how to hit your goals of rehydrating, refueling and repairing? Use this quick outline to help create an ideal post-workout meal.

Post-Workout Meal Ideas

Base: Choose a High-Quality Carbohydrate

• Brown rice, sweet potato, quinoa or whole-grain pasta

Add Some Color: Fruit and veggies to help replace micronutrients

• Broccoli, cauliflower, spinach, carrots, cucumbers or bell peppers
• Apple, pear, berries, tomato, orange, grapes or watermelon

Protein: Choose a complete protein source

• Chicken, eggs, tofu, edamame, fish, beef, tempeh or pork

Have some fun! Limit saturated fats, trans-fats and high amounts of added sugar

• ½ avocado, chia seeds, hemp seeds, pumpkin seeds, walnuts or sliced almonds
• A touch of your favorite salad dressing, cheese, condiment, or seasoning

Fluids:

• Low-fat cow’s milk, almond milk, oat milk or fruit juice

Base: Choose a high-quality carbohydrate

• Oats or bananas are great options which blend well in a smoothie

Add Some Color: Fruits & vegetables

• Strawberries, blueberries, raspberries, mango, peach, pineapple or cherries
• Cauliflower, spinach, pumpkin, beets, carrots, zucchini or avocado

TIP: Frozen fruits & vegetables can replace ice and help to boost the nutrient content of your smoothies

Ice:

• If using fresh fruits and vegetables, consider adding some ice to make this a cool and refreshing treat.

Protein: Pick your powder!

• Whey, soy, brown rice, hemp, or pea protein powders are a few great options that come in so many fun and delicious flavors.

Have some fun! Limit saturated fats, trans-fats, and high amounts of added sugar

• Almond butter, honey, cacao nibs, unsweetened coconut flakes, cinnamon