Want to Get More From Your Workout? Here’s What to Eat.

Celine Evans, a registered dietitian, sports nutritionist and founder of Nutrition 360 in Okanagan Valley, B.C., explains how.

Workout Fuel, woman running

Early morning workout fuel

Before: Easy-to-digest snacks, like bananas, fruit smoothies, or half a bagel with cream cheese. The carbs will give you energy to burn. Low-intensity workout? It can be done on an empty stomach.

After: Enjoy a balanced breakfast, with complex carbs, protein and healthy fats. (In a rush? Try this 5-Minute Almond, Date and Espresso Shake recipe.)

Lunchtime workout fuel

Before: Try veggies and hummus, oatmeal with fruit, or an apple and cheese an hour or two ahead of your noon-hour gym sesh.

After: Enjoy a lunch that contains protein, colourful vegetables and a whole grain or root vegetable.

Post-work workout fuel

Before: A mid-afternoon snack of some nuts or a granola bar is ideal, just make sure the bar isn’t too high in fat or fibre so it doesn’t sit too heavily.

After: Remember the three Rs of recovery: repair muscles with protein, replenish glycogen stores with carbs, and rehydrate with fluids and electrolytes.

Best Health tip: When you’re exercising intensely for more than an hour, you’ll want a sports drink (try these energy-boosting recipes) or chocolate milk to offer carbs and electrolytes. If your workout is under an hour, water will do just fine.

Originally Published in Best Health Canada

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