How to fuel your workout
Workout fuel
Exercise can make you stronger, but in order for that to happen, your body needs the right fuel before and after workouts
Nourishing your body before and after workout can help your muscles grow by recovering faster and replacing glycogen stores.
Glycogen is a form of glucose (carbohydrate), which is the main source of energy your body uses during exercise.
Before starting a workout, always nourish your body for optimal results.
If your workout is up to 60 min, get some simple carbs - a form of nutrient that your body can use easily and quickly, like fruits.
For workouts that last over an hour, add some protein into your pre-workout meal, like nuts and seeds - almonds, hemp, flaxseed, etc.
For endurance workouts lasting over 3 hours have simple carbs and some fat. Your body should be trained to use fat as main source of energy and use glycogen sparingly when needed.
The main macronutrients you'll want to prioritize post-workout are carbohydrates and protein. Protein is helping build and repair muscle, so it's good to have a lean source of protein right after exercising.
The recommended amounts are the following:
1 to 1.5 grams of carbs per kilogram of body weight within 30 minutes of exercise that lasts longer than two hours. (That means, for a 160-pound person for example, you'd want to aim to eat 73 to 110 grams of carbs after exercising.)
15 to 25 grams of protein within 60 minutes of exercise
Examples of post workout foods:
greek yogurt with fruit
cottage cheese with granola
smoothies - fruit: berries, bananas, pineapple, orange, watermelon, etc + milk, protein powder - optional
high protein cereal(witthout harmful additives) with milk
toast with nut butter and banana
oatmeal - with added protein powder, if you choose
chocolate milk - made of non-alkalized (not dutch-processed)cocoa, without harmful additives and too much sugar
sandwich - healthy bread with protein: lean meat(turkey, free range chicken, wild caught fish, grass-fed beef), or beans, avocado, olive oil, etc for a healthy fat and your choice of greens/vegetables
*Disclaimer: For informational purposes only. All opinions expressed are my own personal thoughts, based on my personal research as a Healthy lifestyle coach. Use it at your own discretion.
