1. REFUEL
How to Eat to Ensure Each Workout is Your Best!
First Thing in the Morning:
Eat breakfast; particularly something high in protein. Breakfasts high in protein can give our
muscles the necessary ingredients to start rebuilding and may reduce food cravings later in the day.
Add in a small amount of fat and a complex carbohydrate to this meal for optimal performance.
Try scrambled eggs and a piece of fruit, plain greek yogurt with berries and slivered almonds or
breakfast sausage and oatmeal.
Pre-Workout :
Eating a little protein with a carbohydrate before a workout will trigger our bodies to start muscle
synthesis (repairing and building more muscle) throughout and even after hitting the weights.
Try a piece of bread with peanut butter and banana slices, greek yogurt with fruit or a handful of
trail mix.
Post-Workout:
Eat a simple carbohydrate and small amount of protein. The protein will kick start muscle recovery
while the simple carb will replace muscle glycogen.
The most popular combination: chocolate milk. The protein in chocolate has been shown to
decrease the amount of time it takes for the body to get ready for its next challenge and the
chocolate is a great simple carbohydrate that the body can readily use to repair.
Before Bed:
Consuming a light, protein-rich snack before bed will allow your body to repair muscles overnight.
Try a piece of turkey with hummus, a cheese stick, a handful of almonds or a glass of milk.
One Final Thought to Those Who Exercise:
Eat potassium rich foods throughout the day as potassium among other nutrients like sodium and
calcium, is a key mineral which plays a role in muscular energy.
Bananas, potatoes and white beans are great sources.
Content adapted and modified from Greatist.com by Kellyann Sykora.