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What to Eat Before, During, and After Workouts for Maximum Results

Skipping breakfast or lunch might not seem like a big deal, but it leave you tired, grumpy, and hungry! If fact your post workout is just as important. Don’t skip it just because you are afraid of gaining back all the calories you just worked so hard to get rid off. Your body needs to refuel and recover after your workout with protein and carbs.

Before your workout make sure to fuel up your body with healthy protein and carbs to keep you moving. If you don’t eat before your workout you also risk loss muscle. With a proper snack or meal or snack of protein beforehand, your body will go into survival mode and refuel itself by taking protein from your muscles. So make sure not to skip meals before your workout to save calories, you will only hurting your body plus you won’t burn off any fat.

Pre-Workout Snack / Meal Ideas

  • Bananas and yogurt for potassium,  protein, and carbohydrates
  • Smoothies (Bonus points for adding protein powder)
  • Oatmeal for carbs and B vitamins
  • Fruit and yogurt or cottage cheese
  • Whole wheat and protein (peanut butter, hard boiled eggs, turkey, etc.)
  • Lean chicken or beans with brown rice
  • If you are in a hurry grab some dried fruit and nuts before your workout for a quick burst of energy

For high intensity workouts or workouts over an hour long, you can eat 50-100 calories snack every 30 minutes to keep your strength and energy.

During Your Workout Snacks:

  • Dried fruit
  • Nuts
  • Banana
  • Protein Bars

After your workout, protein and carbs will help your body recover and maintain lean muscles for optimal weight loss. Plus you get another energy boost to power through the rest of your day.

Post-Workout Snack / Meal Ideas

  • Chocolate milk for protein
  • Eggs for carbs and protein
  • Bananas
  • Fruit and Yogurt or Cottage Cheese (Blueberries are packed for of antioxidants)
  • Orange juice instead of sports drinks for potassium
  • Salmon for protein and Omega-3’s to help your muscles recover
  • Hummus and pita bread

Don’t forget to drink plenty of water before, during, and after your workout. You should drink at least half your body weight in ounces a day to stay hydrated. You will need drink more on high cardio workout days.

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