PRE- & POST- WORKOUT SNACKS

It is very important to make sure you EAT when you are Exercising! It is important that you fuel your body to WORKOUT and also to RECOVER.

So the questions become: what to eat & when to eat? While there is not a one-size-fits all answer, there are a few guidelines you can use to personalize your own program.

PRE-WORKOUT

Guidelines:
#1. Always fuel your workouts!
Even if you workout early in the morning, you need energy to last through your workout and maximize your efforts. Pre-workout snacks help reduce the depletion of muscle glycogen (energy stored in your muscles) and reduce protein breakdown. Try a simple snack 30-60 minutes before you get started, regardless of WHEN you workout. Or you may like eating a full meal 2 hours before you workout.

#2. Include Protein & Carbs!
Two key ingredients to include in your snack are lean proteins & carbs for the reasons stated above. Fat is negligible at this point. The easiest option is drinking a protein shake. But you can also try:
*half an apple and 1/4 cup nuts
*1/4 cup Greek yogurt and 1/2 cup berries
*1 hard boiled egg white and 1 slice toast
*Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract.
Find more options at http://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks.

#3. Listen to Your Body!
Everyone responds differently to eating, and it's no different when eating before a workout. So, make sure you listen to your body and determine what works for you. Maybe a liquid is better than eating whole foods before a workout. Maybe you do better if you have a full meal 2 hours prior to a workout instead of too close to your sweat time. Experiment with your timing and options, and then determine what helps you workout harder and feel better!

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POST-WORKOUT

Guidelines:
#1. Always RE-FUEL your workouts!
You have about 1 hour after your workout to supply your muscles and tissues with the fuel to repair and recover optimally. This can be a snack or a full meal, but a liquid protein shake is usually the simplest and most convenient option.

#2. Include Protein & Carbs!
So, just like your pre-workout, protein and carbs are key! But to take it a step further, you want at least 20 grams of protein to refuel and simple carbs (from fruit and simple sugars) to replenish your muscles for recovery and repair. You may try:
*1/2 apple and 1 string cheese
*carrots & hummus
*Greek yogurt mixed with protein powder & 1/2 cup banana slices

#3. Re-Hydrate!
Make sure you are drinking an extra 8-12 oz per 15 minute of exercise to your daily water intake. Your body needs the hydration to function and recover effectively and efficiently, as well as to burn fat!