Maximize Your Workout by Proper Nutrition

Eating properly, the right amounts at the right time will optimize your workouts by giving you the energy and nutrients your body craves.

Here are some tips on eating and exercise to assist you in maximizing your workout:

1. Eat Breakfast - If you exercise in the morning, get up early enough to eat breakfast, waiting 2-3 hours for a large meal or 1-2 for smaller meals. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. Eating a large amount before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout

Here are some sample meals that provide protein to help build muscle:

• Steal cut oatmeal with a few berries

• 4 egg whites or 1 whole egg with some chopped veggies.

• 1 whole wheat waffle with 1 tablespoon of natural almond or peanut butter

• Protein, high fiber shake with berries or banana – 8oz

2. Snack healthy – Most people can eat small snacks right before exercise but if eaten to soon before won’t give you added energy but it will help keep up your blood sugar.

Good snack options:

• Apple with peanut butter or almond butter

• Low glycemic protein bar

• Protein and fiber shake

• Handful of almonds

3. Eat after you exercise - To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a fruit smoothie to provide replenishing carbohydrates.

Good post-workout food choices include: Almonds or walnuts, plain Greek yogurt with fruit, apple with peanut butter or string cheese, or regular meal consisting of lean meat, tofu and vegetables.

• Drink plenty of water – Replenishing your fluids is necessary for optimizing your workout. You need water before, during and after exercise. To stay well hydrated the America College of Sports Medicine recommends: Drink roughly 2 to 3 cups of water during the two to three hours before your workout, ½ cup to 1 cup of water every 15-20 minutes during and 2-3 cups after your workout for every pound of weight you lose during the workout.

Here is a quote from Coach Shannon Wallace: “Train like an athlete no matter who you are. Some people think that athletes are someone that jumps high, runs fast, and can catch a ball. That is a reality-disconnect. We all have the same bio-mechanics—we all sit, walk and stand. We can all train like an athlete. So what are you waiting for?