Food and exercise go hand in hand when it comes to keeping your body strong and healthy. In order to prevent injury or illness, it is imperative that you pay attention to your diet before and after you exercise.

Food and Exercise: Before Your Work Out

Before you work out, you want to eat something that is light on your stomach; but also, something that will still give you energy and prevent your blood sugar from dropping. Eat something with both complex and simple carbohydrates so that you will have energy throughout your work out. Try eating easily digestible carbohydrates that way you do not feel bloated or sluggish while working out. Fruits are also an excellent idea for a pre-work out snack.

Here are some examples of excellent foods to eat before your workout

Strawberry-Lemon Smoothie

> Whole-Grain Wheat bread with peanut butter and sliced bananas

> Fruit smoothies

> Apples

> Oatmeal with fresh fruit

> Whole Grain Bagels and crackers

In addition to the type of food you are eating it is important to pay attention to the time at which you eat and the amount of which you eat.

If you are eating a large meal, give yourself 3-4 hours before you work out.

If you are eating a small meal, give yourself 2-3 hours before you work out

If you are just eating a snack, give your self about an hour before you work out.

Food and Exercise:  Post-Work Out

The connection between food and exercise is even more imperative after your work out. It is important that you replenish your glycogen supply and stay hydrated. Food and exercise are intertwined when it comes to building muscle as well. Exercise can damage muscles; however, eating protein and carbohydrates after a work out will help repair and build those muscles.

A few examples of post-work out foods include:

> Grilled Chicken

> Salmon

> Fruits and Vegetables

> Chocolate milk

> Tuna fish sandwich

> Sports drinks, juice, or water

Try to eat within an hour after your workout that way your food and exercise can work together to build a healthy body. Remember, staying hydrated is also necessary when thinking about your food and exercise plans.

For more information and a personalized consultation about your diet and exercise, visit Care Club.