nutrition page

PREWORKOUT MEAL Try to eat an hour or two before your workout. If you know you're going to workout at lets say 5:30 in the evening, make sure you eat something between 3:30 and 4:30 in the afternoon. That should give you energy to exercise without causing the sluggishness that comes from eating too close to a workout. The bigger the meal, the more time you want to put between it and your workout.

WHAT TO EAT: Fat and fiber take the longest to empty from your stomach, so avoid those in the last 2 hours before a workout. That leaves protein and nonfiberous carbohydrates. For an great pre-exercise meal, get out your blender and throw in 1 cup of grape juice, 1 cup of fat-free milk, 1 cup of fat-free plain yogurt, 1 cup of fresh or frozen strawberries, and if you want, 1 scoop of whey protein powder. Add a few ice cubes if you're using fresh fruit instead of frozen. Blend until smooth. And skip the fruit if you're within an hour of your workout-the fiber will speed up the digestive process.

POSTWORKOUT MEAL People think that you need protein, protein, and more protein after a workout. But studies show that carbohydrates are actually the most important nutrient following exercise. Carbohydrates stimulate insulin production, and insulin is the rapid-transit system that gets nutrients to your muscles to refuel and repair them.

WHAT TO EAT: This is the one time in your day when you should eat fast-acting carbohydrates like white bread, instant rice, or baked potatoes. Those provoke the greatest and fastest surge of insulin. Another option is to use a meal-replacement powder that includes a fast-moving protein like maltodextrin or myoplex strawberry cream which is my favorite. Or have a carbs-rich shake immediately after your workout and a meal an hour or two later. For a shake, combine 1 cup of orange juice, 1 cup of fat-free milk, 1 of cup fat-free vanilla yogurt, a banana, and 1 cup of fresh or frozen unsweetened blueberries in your blender. And a handful of ice cubes if the blueberries are fresh. Blend it until smooth. Your meal should include protein, carbohydrates, and healthy fat like what is found in olive oil. Try baked or grilled chicken breast, a baked potato with fat-free sour cream, and a mixed green salad with olive oil dressing. You can even have a scoop of ice cream for dessert.

Good Nutrition

PRE-WORKOUT MEALS AND POST-WORKOUT MEALS