This is a guest blog by Kaylie Chrismon.
What are your New Year’s Resolutions? Now that we are halfway through January, are you still sticking to them? If you have decided to take up a fitness routine, here are some tips for fueling your body for optimal performance.
Before a workout, it is important to eat carbohydrates. Carbohydrates break down into glucose, which is what your body runs on when exercising. Thirty minutes before a workout, try having a banana or some orange slices. If you are a morning exerciser, try some whole-wheat cereal with almond milk or a piece of whole-wheat toast with a little peanut butter and banana slices. If you don’t have time to eat breakfast an hour or two before your workout, just grab an apple or banana on your way to the gym or before a run!
Fat does not play a large role when it comes to exercise, and it can even slow you down and cause digestive issues during physical activity. Experiment with what your body can and cannot handle. For example, you may be able to have a handful of almonds and raisins before a workout but not a spoonful of peanut butter. Listen to your body and make sure that you aren’t too full before working out since digestion is slowed during exercise to focus on your muscles.
For a quick list of pre-workout foods:
Right before workout:
*Banana
*Orange slices
*Apple
A couple hours before workout:
*Cereal with almond milk
*Whole-wheat toast with peanut butter and banana slices
*Homemade granola bar
*Trail mix of almonds and raisins
*Oatmeal with cinnamon, chopped apples, and granola
A little bit of protein before a workout can help your muscles repair afterwards, but the bulk of
protein consumption should occur within 30 minutes after your workout. Muscles can get microscopic tears during exercise – this is natural and part of muscle growth! – and protein rejuvenates and recovers your muscles.
For a quick list of post-workout foods:
*Hard-boiled egg
*Plain Greek yogurt with nuts and berries
*Low-fat chocolate milk
*Low-fat cottage cheese and whole grain crackers
Finally, hydrate! Hydrate before, during, and after your workout! If you find water boring to drink, try adding lemon or lime slices, fresh cucumber and mint, or frozen berries as ice cubes!
About our Guest Blogger. Kaylie Chrismon is a Nutrition Grad Student at UNC-Greensboro with the goal of becoming a registered dietitian. She loves to cook and Kaylie writes her own blog here.