Feeling like you don’t have the energy before or during a workout?
Having a hard time recovering from a workout?
We all have these experiences from time to time. To feel your best, do the following:
Three to four hours before a workout: Consume a balanced meal, one that includes complex carbohydrates along with some protein. This could be 3oz of chicken, turkey, fish with a whole wheat or spinach wrap topped with avocado or a vegetable burger/wrap.
One to two hours before a workout: Consume some simple carbohydrates (e.g. medium banana, trail mix, handful of almonds, dried fruit, granola bar, or yogurt). Keep this snack between 50-100 kcal. This is a good option for when we begin our day with a workout and don’t necessarily have the 3-4-hour window.
During your workout: Hydrate. Hydrate. Drink lots of water to prevent dehydration. Studies have shown dehydration causes a reduction in muscle strength and muscle power.
Recovery is key after a workout. It’s important to take in a mixture of complex carbohydrates and protein beverage to help speed up your muscle recovery. During a workout your muscles breaks down so rebuilding them soon after a workout will help you reach your fitness goals. (e.g. chocolate milk, protein shake, fruit smoothie with powder protein)
Complex carbohydrates include: quinoa, brown rice, beans, sweet potato, sprouted grain bread, lentils
Healthy proteins include: beans, fish, chicken breast, lean turkey breast, tofu
Lastly, Hydrate!