During your workout, your energy levels deplete and your muscles can become exhausted. Not fueling your body before a workout means you won't have enough energy to maximize the benefits and get the most out of your workout. Ideally, you should be eating a nutritious meal full of carbs, protein, and fat 2-3 hours before you work out.

As we all know, sometimes this isn’t possible in our busy days! Working out on an empty stomach can mean burning valuable energy sources (what you don't want!). Even if you only have 5 or 10 minutes - it's important to get something in before class. Here are three ideas for a small snack when there’s no time for a big meal:

  1. Make your favorite smoothie and have half - save the rest to drink after class. (Bonus points for adding protein!)

  2. Any type of fruit - even an apple or a banana can give your body some extra energy it will need.

  3. Overnight oats - a simple trick to getting healthy carbohydrates in a quick way - they are filling and won’t make you feel sluggish! There are many variations of overnight oats and you can customize your own recipe to include your favorite toppings.

It is important to fuel your body for an effective workout. Next time you find yourself short on time, make sure you put something in your body!

For after your workout, It's important to replenish your body and get it ready to recover and rest! Within 30 minutes of your workout, get something in! Protein & carbohydrates are the two best things to refuel with. Protein is the main ingredient for repairing and building healthy, strong muscles. Your body burns mostly carbohydrates during a workout session - they are the main fuel for your muscle and it's necessary to replenish! Most importantly, rest up! Your muscles need time to repair to grow!

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