The choices you make every day about what and how much to eat are amplified when those choices directly impact your wellness, training and recovery.

At Fitness NC we focus on progress, not perfection, to help you achieve your health and wellness goals. Proper nutrition is essential to help our bodies reach peak performance during exercise and to replenish afterwards. Eating properly before and after a workout will make your workouts more effective, help prevent fatigue and injury, and allow you to continue pushing yourself to reach new fitness goals.

Pre-Workout Meal and Snack Ideas

If you are exercising in two to three hours, consider having ONE of these meals:

  • One cup of oatmeal with fresh fruit and peanut butter
  • Two egg veggie omelet with whole wheat toast, sliced avocado, and a side of berries
  • Greek yogurt with fresh fruit and granola
  • Almond butter and banana sandwich on whole wheat bread
  • Brown rice, roasted vegetables and lean protein of choice
  • Whole wheat pasta with roasted vegetables and tuna
  • Smoothie with unsweetened almond milk, peanut butter, frozen banana, and blueberries

If you’ll be working out in closer to 30 minutes to two hours, choose a snack:

  • Rice cake with peanut butter and banana slices
  • Apple nachos
  • A banana with almond butter
  • Handful of trail mix that includes nuts and dried fruit
  • One or two energy balls
  • Granola bar

Post-Workout Meal and Snack Ideas

  • Salmon, roasted vegetables, and baked sweet potato
  • Greek yogurt with sliced banana, granola and a handful of nuts
  • Chickpea and Avocado Stuffed Sweet Potatoes
  • Two eggs, fruit salad, and roasted breakfast potatoes
  • Smoothie with almond milk, banana, blueberries, almond butter, and plain yogurt
  • Chia pudding
  • Hummus and veggie burger collard green wrap
  • Sweet potato crust frittata
  • Mexican quinoa bowl with black beans, sautéed veggies, and guacamole

Don’t Forget to Hydrate

Make sure to drink water before, during, and after your workout. The amount of water you need depends on the temperature you’re working out in and the intensity of the exercise. You’d obviously need more water working out in a hot or humid climate.

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