What should I eat before and after I workout?

I have been asked by countless people in fitness and wellness classes that I have taught, "What should I be eating before and after I workout?" This is an excellent question! To ensure enough quality energy during a workout, you need to be sure to consume the 'right' foods beforehand. Likewise, to be sure you fuel your body effectively after a workout, you need to consume quality foods that your body joyfully accepts and utilizes properly.

The good news is that there are LOTS of awesome examples of both pre- and post-workout foods one can consume to prepare and show gratitude to the body! Some people get hung-up on what kind of workout they are doing when choosing snacks/meals. For the sake of sanity, I am going to keep these recommendations very general, as for the average American human being, that is more that satisfactory. Considering any dietary restrictions you may have, here are some key points to remember when choosing your pre- and post-workout foods:

• WHEN should I eat before a workout? Generally speaking, do not eat right before you workout. Rather, eat a reasonable-sized snack/meal (probably not to have a 20oz t-bone and buttery mashed potatoes) no less than 30 minutes before your workout (1-3 hours beforehand is recommended but you may have to play with this suggestion to see what works best for your body). Ideally, combining a complex carbohydrate (oatmeal, fruit, vegetables, whole grains) with a quality protein (greek yogurt, raw nuts, eggs, lean poultry). Also, coffee is OK-Yay!- before a workout but remember that this dehydrates the system (potentially causing diarrhea, vomiting) so always couple one cup of coffee with at least 8 ounces of water. Doing so will help maintain hydration, not improve it. That said, it is probably best to consume two 8 ounce glasses of water for every one cup of coffee you drink. Adult signs of dehydration include dark urine, less urination, fatigue, dizziness, and confusion.

The emphasis BEFORE a workout is CARBOHYDRATES (fuel).

The emphasis AFTER a workout is PROTEIN (builds and repairs muscles).

**Combining both carbohydrates and protein before before and after workout is ideal combination.**

• HOW MUCH should I be eating when I eat? This somewhat depends on the type of workout you are planning on doing. Eating too much too soon before a workout can leave you feeling nauseous during your workout. This happens because as you are demanding your body to work for you (cardiorespiratory system, muscular system, oxygen consumption, etc.), you are also demanding your digestive tract do its job as well. Something will have to give (envision emergency trip to the bathroom). That said, if you are going to have an actual meal, do so within 4-5 hours before workout. If you are having a small snack, do so within 1-3 hours pre workout.

• WATER! Drink water! Drink a lot of water and drink it often... just do it. Is that clear enough? :) Whether you are regularly exercising or not, adequate water consumption is the one thing everyone should be practicing on a regular basis... after all, 80% of our bodies are made of water!... therefore, it plays a vital role in nearly every body function. Chronic dehydration leaves us with a lowered immune system and susceptible to disease. If drinking water is a struggle for you, try some of these strategies:

• Experiment drinking it really cold or really hot-- you may find it easier to consume one over the other

• Muddle fruits, vegetables, or herbs and add them to your water-- oranges, berries, cherries, cucumber, lemons, and lavender are great ones to try!

• Keep a water bottle on you at all times! This will remind you to drink water, help you track how much you have drank, and remind you to fill-up when you have finished another bottle. Refilling a water bottle is also a much more earth-friendly way to consume water than to constantly be purchasing additional bottles of water!

• For all you techie people out there, downloading an app makes it easy to track and store your water consumption! Waterlogged and Daily Water are a couple you might want to look in to.

• Add some spice to your life! Eating spicy foods will automatically result in a craving for something to quench your thirst (tip: make sure you have plenty of water around when you take that first bight of wasabi-soaked sushi!).

• If all else fails, eat more delicious water-rich foods! These foods include watermelon, cantaloupe, salad greens, cucumbers, and celery.

In summary, eat a mix of carbs an protein before and after a workout (emphasis on carbs before, and emphasis on protein after), and drink lots of water!

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