What to eat pre-and post-workout for optimal results

What you eat before and after a workout will affect how well you workout and how easily you recover from that workout. You need the proper combination of carbs, protein and fats for optimal results.

Before a workout, you want a mix of simple and complex carbohydrates along with some protein, but heavier on simple carbs than complex. Simple carbs include sugar, white bread, white rice, pasta, fruit, etc. Complex carbs include whole wheat bread, brown rice, quinoa, vegetables, etc. The simple carbs will help give you an immediate burst of energy while the complex carbs will provide sustained energy. You want this meal to be around 200 or less calories and heavier on carbs because they are easier to digest than protein. Complex carbs, protein and fats need energy and oxygen to digest which will take away from your exercising muscles. You want to make sure the meal is light and not too heavy or you will feel sluggish and even nauseous before your workout is over. Aim to eat at least 30 minutes to an hour before working out. Lastly, you don't want to start out dehydrated so be sure to have at least an 8-ounce glass of water before your workout (the colder the better to get the metabolism fired up...see my post a few weeks ago regarding metabolism if you haven't already)!

Examples of pre-workout meals: - whole wheat toast with peanut butter and bananas, apples, or strawberries - smoothies: with fruit, low-fat yogurt (plain is best to cut down on sugars) and some granola or oats - oatmeal made with low-fat milk and fruit - eggs, whole wheat toast and a piece of fruit

I also like to have a coffee, skim latte, shot of espresso or green tea pre-workout for an extra boost of energy and metabolism, and not to mention antioxidants!

Post workout, you want lean protein to help muscles recover and complex carbs to replenish glycogen stores (the fuel used during exercise). You want to eat this snack or meal within an hour after working out, but ideally within 15-30 minutes for optimal recovery. This meal can be heavier on lean protein since there is more time available to digest. If this is just a snack, not a full meal, aim for 200-250 calories. If it is a meal, aim for 450 calories. Also, same as pre-workout, be sure to rehydrate and replenish any lost liquids.

Examples of post workout snacks: - chocolate milk - whole wheat toast with peanut butter - Greek yogurt and fruit - apples with nut butter - trail mix with nuts, seeds and dried fruit

Examples of post-workout meals: - lean protein (chicken, fish, turkey) with a side of complex carbs (sweet potatoes, brown rice, quinoa) and veggies sautéed in olive oil for some healthy fat - turkey or ham on whole wheat bread with hummus or avocado - whole wheat pasta with lean protein (chicken breast, sauteed shrimp or lean ground beef or turkey meat balls)

There is also such a thing as 'fasted cardio.' This is typically done first thing in the morning, on an empty stomach, after fasting all night or waiting a minimum of 4 hours after your last meal to workout. The idea is that you will burn through any remaining glycogen/glucose stores then move to burn fat stores. But if there is not enough there, your body will then turn to its own muscle for fuel. This could be a great way to burn fat, but you have to be conscious of the fact that it can result in the break down your own muscle tissue for energy if not done correctly.