Just as important as breaking a sweat every day is how you’re fueling and re-fueling those sweat sessions. Research shows the simplest way to lose weight faster, burn the most calories, feel energized and get the very most out of our workouts: EAT. According to sports nutritionist Christine Rosenbloom, PhD, RD, the best things to load up on for energy and endurance are quality carbs, lean proteins, healthy fats and plenty of fluids. Within a few hours after working out, your muscle protein drops and your muscles being to break down.
Experts say the key to carbs is mixing complex and simple ones so that you release energy slow and steady during your workout. Greek yogurt contains double the amount of protein of regular yogurt, and it’s a great source of good carbs.
The potassium in bananas and the almond butter supplies you with the protein boost you need to power through. Like your mom used to tell you, oatmeal sticks with you, which is especially helpful during a workout. Loaded with wholesome carbs and protein, a wholegrain wrap filled with lean turkey, spinach, avocado and hummus will give your body everything it needs to recover. Combine half a banana, one scoop of protein powder, almond milk and mixed frozen fruit (optional) for a quick and easy on-the-go meal. Lean protein like grilled chicken is a solid go-to for post-workout nutrients, and adding a mix of colorful veggies sautéed in coconut oil gives you a dose of carbs and healthy fats. Quinoa is an excellent source of protein, and when mixed with berries, pecans and a little agave, it turns into a better-for-you version of oatmeal. Speed up your performance and recovery by paying attention to the best foods and supplements during your pre-workout nutrition window. Eating before a workout helps prevent low blood sugar, which can lead to light headedness and fatigue. Depending on the size and type of your meal your best bet is to eat 1-2 hours before your training session or snack 30-60 minutes before. Everyone is different however so you should experiment prior to workouts to determine what works best for you. These are packed with fibre, which facilitates a steady release of carbohydrates into your bloodstream, keeping your energy levels consistent during your workout.
These are packed full of slow digesting carbs, fibre, and a hefty dose of protein, making them the perfect energy boosting pre workout meal.
A slice of wholegrain bread is a great source of carbohydrates and fibre, providing slow release, sustained energy throughout your workout.


If you’re working out after lunch or dinner you want something that will sit well on your stomach, providing a good amount of useable energy and protein, with minimal fat.
Besides boasting a healthy supply of protein, peanut butter is extremely rich in monounsaturated fats, vitamin E and potassium.
Consuming whey protein, specifically branched chain amino acids (BCAAs), will help fuel your muscles and increases amino acid delivery and uptake by the muscle during training.
A stimulant that helps mobilize fat cells into the bloodstream, caffeine has been shown to increase workloads by decreasing the rate of fatigue and lowering the perception of effort as well as increase muscle strength, energy and focus. Make sure you finish your snack at least 30 minutes before you start your workout and try to keep the snack under 200 calories. Any combination of these will help you burn calories and keep you energized without weighing you down. According to the Journal of the International Society of Sports Medicine, eating (or drinking) something combining protein and carbs immediately after a workout is imperative. Click through below to see the best nutritionist-recommended foods to eat before and after your workouts. A native Texan turned Nashvillian, she spends her time experimenting with healthy recipes -- then forcing her husband to eat them, finding new ways to not hate the gym and shopping for (an absurd amount of) baby clothes. That said, you don’t want to gunk up your insides before heading to the gym by eating greasy and sugary foods that add more to your waistline, which in turn may hinder your performance goals. The nutrients will be readily available to fuel your workout and you will have a head start on the post-workout recovery process. It’s best to have a pre-workout meal that is relatively low in fat, moderate in protein and moderate to high in low fibre carbs. Fruit smoothies contain high quality protein, can be rapidly digested and have the key combination of simple and complex carbs. The carbohydrates in rice help sustain energy production while chicken provides a rich source of protein which enhances muscle repair. They are loaded with digestible carbohydrates that will provide you with useable fuel for a workout and are packed with potassium which aids in maintaining nerve and muscle function.
Apples are easily digestible and fill up your glycogen stores to provide a quick burst of energy. Providing BCAAs to the muscles will prevent the need for your body to catabolize the muscle itself.
The simple carbs from the dried fruit will provide you with an instant energy boost without weighing you down, while the berries fight oxidative stress during a workout thanks to their high ORAC value. At that early hour I am not at all hungry and tend to skip any pre-workout snacks and instead sip cofffee on my way to the gym.


I can’t ditch my morning coffee habit, but I’m looking forward to addding some food into the mix as well for added energy. Use of the web site constitues acceptance of the Defy Media Terms of Use and Privacy Policy. What you eat and how much you eat plays an important role in how much energy you will have at the gym. Oatmeal: A small serving of oatmeal is just enough to give you some energy for the upcoming workout session.
A cup of coffee: A hot cup of coffee or milk is the right choice and will provide you with ample energy.
Bananas: Banana is one of the best snacks before a workout session, as they are a good source of carbs and also contain potassium which prevents muscle cramps. Orange juice: Orange juice has plenty or vitamin C and helps in increasing energy levels during a workout. Studies show that eating 30 minutes to an hour after you exercise strengthens muscles and keeps your metabolism going strong, making your post-gym meal the most important you eat all day.
The carbs from the fruit will break down quickly and the protein is used later to help prevent muscle breakdown. Taking protein (specifically BCAA) prior training also increases calorie burning which is great for those that are looking to lose body fat.
Consume quarter of a cup of fresh berries, dried pineapple and apricots 15 mins before your workout. The high fibre content found in oatmeal provides long-lasting slow release carbohydrates and is also a good source of vitamin B. While working out, the body tends to dehydrate due to sweating and it is important to hydrate the body with plenty of water.
Evening in the morning, having some pre-workout food is key in having enough energy to push yourself throughout your workout at full force.
At the beginning of the week, hard boil a carton of eggs so you’ve got a ready-to-go snack each morning.



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