BE Strong BE Fit: Foods to Fuel Your Workout
April 11, 2016
By Chiro One Wellness Centers
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:
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:
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.
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
- 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
- Any vegetable
- Dark green, leafy vegetables, such as spinach or kale
- Oatmeal (in moderation)
- Beans and lentils
- Sweet potatoes