PRIOR

One to two hours before your work-out, you’ll need a light meal or snack to sustain your workout. It should be comprised of high-carb, low-fat, and low-fiber foods that break down slowly. Try yogurt, a banana, or a whole wheat bagel or toast in the morning or a lean turkey sandwich if your workout is mid-day.

To give your workout an extra boost, grab a coffee or an energy supplement with caffeine prior to hitting the gym. Caffeine can prevent workout fatigue, allowing you to keep exercising longer. Furthermore, it can lead to a greater amount of fat burned; caffeine triggers the release of body fats into the bloodstream during high and low intensity physical activity. Thus, instead of carbohydrates, the fats released are burned.

DURING

It’s important to drink lots of water before, after, and especially during your workout. Your body becomes depleted of water when you sweat during exercise, so drink lots of H2O!

AFTER
Eating a well-balanced meal or snack after exercise is important to restore glycogen (a type of complex carbohydrate in which energy is stored). The meal should contain both protein and complex carbohydrates and should be consumed within 2 hours after exercising. Choose something light if you plan on eating dinner light. Try eggs, a light salad (sans the heavy dressing), a turkey sandwich on whole wheat, a fruit smoothie, or a granola bar.

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