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Fueling Your Workout

Fueling Your Workout

Fueling your Workout

The best way to fuel your workout is by eating a healthy diet. The American Heart Association recommends 30 minutes of moderate exercise 5 days a week or 25 minutes of vigorous exercise 3 days a week. Eating a healthy diet daily is key to performing well during your workout.

Below are some important dietary tips for your exercise routine:

1) Daily healthy nutrition– Eating a healthy diet daily by following MyPlate dietary guidelines is essential. Your plate should include healthy carbs, fiber- fruits and vegetables- that fill half your plate, 2-3 calcium rich foods and lean protein.

2) Pre-exercise– as a general rule eat one to four hours before exercise- low fiber carbohydrate, small amount of protein and fat– Carbohydrates will provide the glucose (sugar) your muscles need for a workout. Protein slows down the release of glucose so your working muscles stay fueled for the long haul. Examples include:

  • Yogurt and fruit
  • Banana/Apple and nut butter
  • 1 Protein bite with fruit (please refer to the protein bites on our website)

3) Post-exercise- snack or meal– should contain both carbohydrates and protein preferably 1-2 hours after work-out. The carbohydrates help replenish the glycogen lost in your muscles during your workout, while protein provides amino acids that facilitate muscle repair and rebuilding. Examples include:

  • Fruit smoothie with Greek yogurt
  • Oatmeal with nut butter and fruit
  • 2 Protein bites with a cup of fruit (please refer to the protein bites on our website)

4) Hydrate, hydrate, and hydrate- It’s important to drink water before, during and after a workout. Drink at least eight 8-ounce glasses of water a day but if you do exercise that makes you sweat, you may need more to cover the fluid loss.

K Primary Care & Medical Nutrition Center
✆ Phone: 908-206-4676
✆ FAX: 908-206-4707
Address: 1265 Springfield Ave, , New Providence, NJ 07974