Pre & Post Workout Nutrition

As an athlete I get this question all the time,

"What should I eat before and after a workout?"⠀

If you are asking then you already care enough to take control of your healthy eating and turn it up to see more gains in the gym. What I would say to anyone that asks, it really depends on the athlete and the specific activity. With that being said there are some common truths that apply for pre- and post-workout nutrition all around. ⠀

Carbohydrates are fuel for your muscles. And, the harder you work the more carbs you need. This is the truth. SO if there was ever a time to eat carbs its pre - and post-workout.⠀

Fuel your body about 1 to 3 hours pre-workout with some carbs and proteins. Experiment and see what time frame works best for your body. If you're a competitive athlete, this is something you need to explore during your training days and not during game day.⠀

Here are some suggestions for pre-workout fuel:⠀

-A peanut butter and banana or PBJ sandwich⠀

-Greek yogurt with berries⠀

-Oatmeal with low-fat milk and fruit⠀

-Apple and peanut or almond butter⠀

-Handful of nuts and raisins ⠀

Carbs are the fuel. Protein is what rebuilds and repairs, but also "primes the pump" to make the right amino acids available for your muscles. Getting protein and carbs into your system is even more vital post workout.⠀

Here is some post workout nutrition:⠀

ASAP post workout, get carbs and protein immediately into your body. This replenishes the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids. Try to eat within 15 minutes of completing an intense workout.⠀

Post-workout meals include:⠀

-Post-workout recovery smoothie⠀

-Low-fat chocolate milk⠀

-Turkey on a whole-grain wrap with veggies⠀

-Yogurt with berries⠀

Pretend your body is a sports car and you need premium fuel to make it run. ⠀

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