We all wish there was just one more hour in the day to get those last minute “to do” items completed or just not feel overwhelmed. When starting on the journey of a healthy lifestyle it is important that we pay close attention to our nutrition and when we are fueling our bodies during the day, the most frequent question I get from my clients is “What and When should I eat before I exercise?”

So along with my own experience and some help from SCAN Art Fitness will be doing a 4-part series of quick reference guides to help answer these very important questions and help give guidance on correct exercise nutrition etiquette.

Target Point for Before Exercise Nutrition

  • Consume a high carbohydrate snack or meal to help give your muscle that extra push to get through that last set. If you are doing a high intense workout a meal replacement shake may be better than whole food, and better absorbed.
  • Include small amounts of protein. Protein helps build muscle tissue and aids in the repair of muscle tissue while reducing post-workout muscle soreness.
  • For optimal digestion pre-exercise meal(s) that are low in fat and fiber.

Examples of Pre-Exercise Foods & Fluids
3-4 Hours Before Exercise

  • Peanut butter & honey on toast + meal replacement drink
  • Smoothie made with fresh fruit & yogurt + protein powder
  • Oatmeal with brown sugar and almonds + Soy milk + banana
  • Low-fat cottage cheese + apple butter + crackers + fresh berries or grapes
  • Lean hamburger on bun with lettuce & tomato + side salad + yogurt/fruit parfait
  • Turkey and Swiss sandwich + fruit + sports drink
  • Low-fat tuna melt sandwich + fruit cup + fat-free yogurt

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