BE Strong BE Fit: Foods to Fuel Your Workout

What you eat is a critical part of your workout regimen! There are important considerations to make when planning your pre- and post-workout foods, and we’re here to give you some simple guidelines.

First, let’s start at the beginning of your day:

Hydrate!

Each morning, drink a 16 oz. glass of water soon after waking. This will help you:

• Fire up your metabolism
• Rehydrate after 7+ hours without water
• Flush out toxins
• Maintain normal bowel function

Continue to hydrate regularly throughout the day. Here’s a simple equation to follow, to ensure you’re getting enough water for your body’s needs:

• Divide your weight in half and drink that amount in ounces. Example: If you weigh 200 pounds, drink 100 ounces of water a day. Remember: Increase water if you’re active.

Now, let’s talk about what to eat before and after your workout:

Pre-Workout Fuel!

Before you work out, eat a simple snack (or very small meal) of complex carbs and some protein. You want to stay away from high fat or simple sugars. Remember: If you’re going to eat carbs, healthy starchy carbs, like bananas, are best to have in the morning. Also, don’t eat right before your workout! Here’s a great breakfast or snack idea:

Overnight Oats: There are recipes galore for this on the internet. Stick to Greek yogurt, a bit of honey, some berries, a scoop of nut butter, almond milk and some steel-cut oats.

Post-Workout Fuel!

After your workout, you’ll want to eat a high protein snack or meal with some complex carbohydrates (stick to veggies). It’s also good to get some healthy fat, too, like avocado or extra virgin olive oil. Here’s a great lunch or snack idea:

Grilled Chicken with Veggies: A serving of grilled chicken with an assortment of vegetables, like zucchini, peppers and onions, sautéed in olive oil is a great post-workout meal.

Great Sources of Protein and Healthy, Complex Carbohydrates

Protein

• Organic chicken
• Fish (choose fish with low mercury levels like Freshwater Coho salmon and wild-caught Alaskan salmon)
• Organic, lean, grass-fed red meat
• Organic free-range eggs
• Nuts and seeds
• Whey protein

Complex Carbs

• Any vegetable
• Dark green, leafy vegetables, such as spinach or kale
• Apples
• Grapefruit
• Oatmeal (in moderation)
• Beans and lentils
• Sweet potatoes