Stoke Your Workout

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.

Shares 0
Rich and Ryan GilmanRich and Ryan Gilman
Rich and Ryan Gilman operate Gilman Brothers Personal Training at Faith Community Center. The Gilmans earned their personal training certifications through the National Exercise and Sports Trainers Association in 2004 and Bachelor of Science degrees in Recreational Sports Management from Indiana University in 2005.