What to eat before/after a workout?



Heading to class this evening and wondering what the perfect pre and post snacks/meals are? You need energy to get you through the work out, but you don't want to be too full or you may feel lethargic, and even nauseous. A light, well balanced meal is best, a few hours before, and then a small snack in the 1-2 hours leading up to your workout will help you power through without feeling too full.


And don't forget to stay hydrated! Drink water throughout the day, including approximately 8-16oz in the hour before your workout, 4-8oz every 10-15 minutes throughout your workout and 16oz minimum following your workout.


If your workout will include strength training, you will need carbohydrates before and after your session. Refer to Canadas Food Guide for direction on what counts as a carbohydrate, contrary to popular belief, carbs are not just grains! Also, include protein after your workout to aid in muscle repair and recovery.


Keep portions small prior to your workout, a great snack could be an apple, berries, whole grain English muffin with peanut butter or whole grain crackers with hummus. After your workout, a banana and some yogurt, eggs with fresh fruit or veggies on the side etc., and chocolate milk is a great recovery drink!


Refer to the Canada Food Guide regularly to assist you in portion sizing, and inclusion of foods from all food groups. If you have a weight loss goal, or are trying to really clean up your diet, contact a Nutritionist who can help to tailor a program that is just right for you.

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