“You are what you eat” has always applied to staying healthy, but does that also apply to exercise performance?  Fueling your body for your workouts is important to ensure that you are able to perform at your very best. It also helps with recovery from the toll the body takes during the workout.

Let’s take a look at some simple guidelines when it comes to planning your snacks and meals that bookend your workout.

Pre-workout fueling is dependent on many factors – time of day, intensity, duration, type of workout and food preferences are all aspects to consider. Prior to exercising, your body requires fuel for energy. The first and preferred source is carbohydrates. It is a good idea to consume this nutrient one to two hours prior to your workout. Choose carbohydrates that are easy to digest and “light” on the gastrointestinal system.

Keep in mind, pre-workout food should be lower in fat and try to consume a small amount of protein with the carbs. Proper hydration is key before starting your workout. About two to three cups of water a couple of hours before you start is a good goal.

Some examples of pre-workout snacks:

Eating a full meal two to three hours prior to your workout, might seem like a good idea, but think again.  You’ll probably notice that your energy level is low, you may feel lightheaded, or your strength could seem comparatively weak. If you consume a larger amount, consider one of the small pre-workout snacks above to help compensate.

After the workout, your main goal with nutrition is to replace the used glycogen, provide the damaged muscles with protein, and rehydrate and balance your electrolytes. One of the fastest and easiest ways to do this is with a protein shake made with coconut water, a full scoop of protein powder (to provide about 25g-30g of protein,) and fruit.

Liquid nourishment after a workout is faster digesting and more readily available to do the work needed within the body. However, you can choose to eat food if that is your preference. Keep your post-workout snack as low-fat as possible. Choose faster burning carbohydrates – like fruit, oatmeal, rice cakes, even candy like gummy bears, and it pair with a protein like egg whites, chicken, or turkey.

Once again, don’t forget to replenish with plenty of water. If you have sweated a great amount, you’ll want to make sure to replace the electrolytes you’ve lost through unsweetened coconut water or a little bit of a sports drink.

One of my favorite post workout snacks is Protein Ice Cream. Here’s my special recipe.

Amber’s “Dole Whip” Protein Ice Cream

Blend all ingredients together in a high-powered blender. You can also top with a few Lily’s chocolate chips if you want some chocolate with your pineapple.

Don’t let your hard work in the gym go to waste! Proper fueling before and after your workout will help you to get better results. By anchoring these habits to your workout, you are more likely to do them. And when you do this, you are going to reach your goals faster and create habits that become second nature.

Need some help with getting your pre and post workout nutrition in order? Click HERE to find out more about our Nutrition Coaching options.