Fuel up before exercise with healthy carbs like whole-grain cereal, skim milk, fruit, or whole wheat toast. Avoid saturated fats from cream cheese and butter. Maximize your workout!
Grab an apple or banana 5-10 mins before the gym for quick, natural energy. Easily digestible carbs fuel your workout, and the fruits offer essential nutrients.
Fuel up with a small snack, like a low-fiber sports bar (200 calories or less), before evening workouts. Avoid excess sugar alcohols to prevent stomach issues.
Active individuals require extra protein, especially post-workout, to aid muscle repair and various bodily functions. Opt for lean sources like grilled chicken or turkey over cheeseburgers.
Plant-based diets provide ample protein and nutrients like fiber. Incorporate beans (pinto, kidney, white, black), split peas, chickpeas, soy products (tofu, tempeh), and nuts for protein sources.
Opt for whole fruits after a workout, not juice. Whole fruits retain fiber, while juice loses it. Blueberries and cherries can reduce muscle soreness, but any berry will be beneficial.
Exercise may not burn as many calories as you think. Opt for healthy snacks like fruits and veggies paired with protein to stay full and aid muscle recovery.
After training, enjoy a post-workout snack of protein and carbs. Opt for a sandwich with peanut or almond butter on bread or try two to three cooked eggs with half a bagel.
Stay hydrated during exercise. Water is usually sufficient for activities <60 mins; sip regularly. For intense, >1 hr workouts, consider a sports drink for better hydration & performance.