Maintaining the proper nutrition to support your workout is the best thing you can do for yourself. It will provide you with the energy you need to keep going.

Learn how to fuel your body for an intense workout and make the most out of your exercise routine.

Fueling Your Workout

Pre-workout nutrition:

Fuel your workouts with easily digestible carbohydrates. Ideally, you would want to consume a whole-food meal about 2 hours prior to a workout. Then, 15-30 minutes before you can consume a pre-workout snack.

In workouts that are conducted at a low intensity or last less than 45 minutes, you will not need to take on excessive amounts of carbohydrates because your body will be carrying a sufficient amount of glycogen to be used as energy.

For training sessions that are conducted at a high intensity or last 60+ you will want a pre-workout snack that is made up of simple carbohydrates (high glycemic) such as fruit. Dates, banana, mango, a handful of pumpkin and sunflower seeds with raisins, or other fruits work great here.

Post-workout nutrition

Take advantage of the post workout recovery window, consuming a snack within 35 minutes post workout. After a workout, the best snack is a simple carbohydrate, similar to those consumed before the workout. However, you want to limit your intake of fats and protein. Ideally, you want to take in a ratio of 3:1 simple carbs to protein. Then, after about an hour has passed you will want to take in a complete, whole food, nutrient rich meal.

Eating a snack after training is not required. If you prefer or are able to eat a whole food meal within 45 minutes of training, a well-balanced feeding will suffice.

Joe Vennare, DIrector of Fitness Programming, Hybrid Athlete

What is your favorite pre or post workout snack?