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Pre and Post Workout Foods

In my 22 years of being an athlete, I've seen one major mistake that many people make when designing their exercise regimen . People forget the IMPORTANCE OF FOOD!

While doing an intense work out on the stair-climber, it's obvious to say that food is probably the last thing on your mind. However, without proper caloric and mineral intake, your body will not be able to reach it's fitness potential and you will quickly run out of energy. Therefore, it's important to know what to eat and when to eat it before and after a workout. Here a few options and remember, the longer you work out, the more calories you need!

*BEFORE and AFTER A WORKOUT*
If you're eating something small like a bagel, you can wait up to an hour before you work out. If you're eating a full meal like breakfast or dinner, give yourself two hours to digest. Avoid dairy products and think carbs, protein, sugar and fiber!

Meals

Breakfast:
•    Two egg whites, two pieces of toast with jelly and a banana (protein, carbs, natural sugars, potassium)
•    A bagel, a mixed fruit smoothie with a scoop of whey protein (try Starbucks Vivanno Orange Mango Banana blended smoothie. 16 grams of protein and 5 grams of fiber) (carbs, protein, fiber, natural sugars)

Small Breakfast, Morning Snack:
•    Special K Bar
•    Bagel with jelly
•    Banana with peanut butter, almonds,
•    1 egg white

Lunch:
•    Grilled chicken sandwich with a small side salad complete with vegetables. Fat free balsamic vinaigrette. Peanut butter covered banana for dessert. (protein, fiber, vitamin D, potassium)
•    Pasta with chicken, low-fast red sauce with a sprinkling of Parmesan cheese. Piece of fruit for a side. (carbs, protein, fiber)

Small Lunch
•    Peanut butter and jelly (Great and fast!)

Dinner
•    Grilled chicken breast, steamed broccoli, a side of spaghetti (protein, fiber, carbs)
•    Grilled pork, a vegetable and pasta side

Keep in mind to ALWAYS be drinking water or Gatorade. Both water and Gatorade keep your hydrated and Gatorade replenishes all the sodium you lose during your workout.

Loading your meals with protein promotes muscle growth and build up, fiber keeps your digestive tract in order, carbs and natural sugars give you energy to burn and potassium (in bananas) helps prevent cramping. As long as you maintain a healthy and regular diet and exercise regularly, you will look and feel great!

And if you have a sensitive stomach like me, take 1 Tums before you start your workout. The antacid formula in Tums keeps your pre-workout meal from upsetting your stomach during exercise.

Cheers!

Posted Oct 1, 2008 by MerMango | 1 Comment | Share It

Filed under: Healthy Foods Exercise