{"id":229,"date":"2011-09-21T16:06:40","date_gmt":"2011-09-21T16:06:40","guid":{"rendered":"http:\/\/blog.fcmlafayette.org\/?p=229"},"modified":"2014-07-21T16:35:45","modified_gmt":"2014-07-21T16:35:45","slug":"stoke-your-workout","status":"publish","type":"post","link":"https:\/\/blogs.faithlafayette.org\/community\/stoke-your-workout\/","title":{"rendered":"Stoke Your Workout"},"content":{"rendered":"

\"\"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:<\/p>\n

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.<\/p>\n

After your workout you must eat protein for muscle repair. Immediately drink a protein shake or snack to boost your recovery.<\/p>\n

Then, within two hours have a meal consisting of lean protein, high-quality carbs, and high-performance fat.<\/p>\n

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.<\/p>\n","protected":false},"excerpt":{"rendered":"

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…. read more<\/a><\/p>\n","protected":false},"author":37,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[22],"tags":[45,46,32,30,36],"yoast_head":"\nStoke Your Workout - Faith Community Ministries Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.faithlafayette.org\/community\/stoke-your-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stoke Your Workout - Faith Community Ministries Blog\" \/>\n<meta property=\"og:description\" content=\"On workout days, proper diet and adequate hydration are critical. 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