BEFORE & AFTER EXERCISE
Your body needs nutrients both before & after to perform at its best.
♦♦♦♦♦
Boost Your Energy Before Exercising.
- Exercising on an empty stomach leads to a less beneficial workout.
- 3 or 4 hours before a workout eat a regular, balanced meal.
- 1 - 2 hours before your workout have a power snack.
- Don’t overdo – stay within 100 – 150 calories.
- Avoid high protein & instead choose foods that are high in energy producing carbs.
- Stay away from fatty foods which may cause cramping & burping while you workout.
- Healthy choices include fresh fruit, non-fat yogurt, healty dry cereal, pretzyls & low fat
granola bars.
♦♦♦♦♦
After Exercising
- Eating after excercise is a 'must' for healthy muscles.
- As you exercise, tiny tears form in your muscle tissue.
- It’s a natural process that results in more toned muscles as they repair & strengthen.
- Exercise also causes your body to use glycogen, a form of glucose the body stores in
muscle tissue to meet short-term energy needs. - Eating a small snack 30-60 minutes after a workout is the most beneficial time to help
your muscles recover & to replenish the body’s nutrient stores.
♦♦♦♦♦
The body craves both carbs & protein after exercise
- Carbohydrates are required to replenish energy stores.
- Protein repairs tired muscle fibers.
♦♦♦♦♦
For The Best Results
- Have carbs & protein in approximately a 3 to 1 ratio - 3 grams of carbs for every
1 gram of protein).
- Depending on when you exercise, recovery food can be a snack or a meal.
♦♦♦♦♦
Recover & refuel with these foods
between 30 – 60 minutes after completing your workout
- Chocolate Milk - 8 oz = 8 grams protein + 23 grams of carbs
Benefits muscle recovery - Chicken Breast - 3 oz = 24 grams protein
Has muscle building amino acids. Add whole wheat pasta & a fruit to complete a meal. - Greek Yogurt - 1 C = 24 grams protein
That’s more than double most regular varieties. Top with fresh or dried fruit & granola. - Peanut Butter - 2 T = 7 grams protein
A great recovery fuel. Spread on an apple, whole grain bread with jam or blend into a
smoothie - Energy & Nutrition Bars
- Cereal with milk
- Cottage cheese with fruit
- Trail mix
♦♦♦♦♦
Drink Water
- One of the leading causes of fatigue during exercise is dehydration.
- So make sure that you drink before you exercise & after your exercise.
- You can also stop in the middle of your exercise if you think you need a drink.
♦♦♦♦♦
Copyright © 2012-2019 KosherWoman.com
All rights reserved.