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:
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:
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.
Base: Choose a High-Quality Carbohydrate
Add Some Color: Fruit and veggies to help replace micronutrients
Protein: Choose a complete protein source
Have some fun! Limit saturated fats, trans-fats and high amounts of added sugar
Base: Choose a high-quality carbohydrate
Add Some Color: Fruits & vegetables
TIP: Frozen fruits & vegetables can replace ice and help to boost the nutrient content of your smoothies
Protein: Pick your powder!
Have some fun! Limit saturated fats, trans-fats, and high amounts of added sugar
Order pre- and post-workout foods any time—even between sets!—with Curbside Pickup & Delivery.