On workout days, proper diet and adequate hydration are critical. Combining a difficult workout with poor caloric intake in the hopes of losing weight sets you up for dizziness, fainting and sometimes nausea. Bad idea! Here’s what we tell our clients:
Before your workout you must eat complex carbs that provide ready fuel for energy. About an hour before your workout, have a light meal or snack (200-250 calories) with 25% protein and 75% complex carbs: yogurt, cereal with low-fat milk, whole wheat toast/bread with ricotta cheese, part-skim cheese sticks with fruit.
After your workout you must eat protein for muscle repair. Immediately drink a protein shake or snack to boost your recovery.
Then, within two hours have a meal consisting of lean protein, high-quality carbs, and high-performance fat.
Drink 2 cups of water prior to exercise and 4 to 8 ounces for every 10-20 minutes of exercise. After your workout drink at least 20 ounces. Stay hydrated throughout the day.