“Energy and persistence conquer all things*”
– and all things including a productive, high-intensity workout!
*Quoted from Benjamin Franklin
Whether it is your favorite pre-workout powder or a banana smoothie, fueling up before you exercise gives you more energy during your workouts, protects your hard-earned muscle, and increases your muscle growth.
Pre-workout foods and supplements
Coffee, whole wheat foods, smoothies, yogurts, cottage cheese and fruits
- Fruits promote endurance, muscle strength, and fat loss
- Nuts are high in protein and fiber—slowing the digestion to provide a long-lasting source of energy
- Dairy contains protein and calcium to help build strong muscles and bones
- Whole wheat products digest slowly which keep you energized throughout your workout
- Coffee increases circulation, providing more oxygen to the muscles and it increases your metabolism
For a list of the top-quality pre-workout supplementation, visit epic4health.com
Components of a good PRE-workout meal
- Aim to eat 2 to 4 hours before exercising
- Consume meal high in carbohydrates and low in fats, protein, and dietary fiber
- Choose a meal that is not calorically dense
- Drink 16-20 fluid ounces of water at least four hours before exercise and 8-12 fluid ounces 10-15 minutes before exercise
Helpful Tips
- Do not overdo the protein
- Do choose energy bars wisely
- Do not work out on an empty stomach
Components of a good POST-workout meal
- Aim to eat within the first half hour after you finish exercising
- Consume carbohydrates, protein, and fat to replenish glycogen stores and build and repair muscle tissue
- Drink 20-24 fluid ounces of water for every one pound lost
Written by Nicole Lindel, MS in Nutrition Education from Columbia University