Carbohydrates and protein are your primary fuel sources before and after your workout.
A balanced diet containing healthy fats, complex carbs, proteins, and plenty of fruits and vegetables ensures essential vitamins, minerals, and amino acids are available to fuel your workouts and aid in recovery.
Hydration is equally important before, during, and after your workout for its contribution to cellular metabolism, protein synthesis, blood flow, and electrolyte balance.
Pre-Workout
Generally speaking, you should consume carbohydrates and protein 1 to 2 hours before your workout. Pre-workout meals should be low in fat so you are able to easily break down your food to use for fuel.
Here are some pre-workout meal suggestions:
· Low-fat Greek yogurt with berries
· Oatmeal and scrambled eggs (use 2-to-1 whites-to-eggs to keep fat content low)
· Grilled chicken sandwich (or half) on whole grain bread with lettuce and tomato (no mayo or oil)
· Grilled chicken and an apple
· Smoothie shake with blueberries (or use a combo of berries and half banana)
Snack examples:
- Cottage cheese and fruit
- Banana
- Banana spread lightly with almond butter or peanut butter
- Yogurt (Greek Non-Fat)
- Granola bar
- Pancakes or waffles (no syrup or butter)
Post-Workout
Here are some post-workout suggestions:
· Smoothie with berries or banana
· Apple or grape juice
· Apple or grape juice with egg whites (one egg white has approximately 3.5 grams of protein)
· Low fat milk and fruit
· Oatmeal with raisins and egg whites
· Grilled Chicken
· Fish
Low fat chocolate milk
Bagel, bread or pita with melted cheese
Tunafish or turkey sandwich
Water
Suggested: ½ your body weight in ounces (e.g. 110lbs = 55oz. per day)
A lot of water but get your kids to drink as much as possible daily.
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