Fueling before workouts should not be underestimated. When you make the effort to properly fuel before working out, you’ll be able to go harder and longer, burn more calories and build more muscle.

Timing and type of foods you choose are essential to make sure your energy stores are topped up to power your entire workout.

Certain foods can even help jumpstart the recovery process after the workout. If your body isn’t properly fueled, not only will you have a harder time completing your workout, you’ll also dig yourself a hole as you prepare for your next sweat session.

MORNING SESSION OF 1 HOUR OR LESS

For short, intense workouts, carbohydrates are your best friends. To make sure you’re getting the fuel you need, you can either eat a carb-rich meal the night before (examples include (potatoes, rice, quinoa, oats, cous cous, pasta-lentil, chick pea, wholewheat) or have a small snack with carbs in the morning before you head out (such as a banana, apple, 1/2 cup of berries, 1/2 cup of oatmeal or 1/2 of a medium sweet potato).

AFTER WORK SESSION BETWEEN 1 AND 2 HOURS

Going straight from work to the gym? An hour before your workout, have a snack that’s rich in carbohydrates and also has a bit of protein. These options include a low-fat cheese stick and whole-grain crackers; egg whites and 1/2 cup of berries; trail mix or peanut butter an orange or banana.

Adding Intra workout supplements, ensures prolonged energy, improved hydration, reduced muscle breakdown, quick recovery. This isn’t necessary, but can be a great tool for you when you are dieting to reduce mucle breakdown and increase your energy levels.

WORKOUTS OF 2 HOURS OR MORE

If you’re like most of us, the weekend is when you’ve planned a longer run, ride or day in the gym. For these workouts, it’s important to include a little more protein (in addition to your carbohydrate intake) to ensure sustained energy for the extended workout. Including foods like eggs, egg whites, protein powders, yogurt, lean lunch meats or nuts helps ensure you have enough energy to get you through the whole workout. Be sure to include a carb source, such as whole-wheat bread, whole-wheat pasta, fruits or veggies, in your meal or snack.

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