This post was originally published by our friends at ourbodybook.com.
Fuel gets you going and keeps you moving. Waters keeps your cells hydrated, cools you down, and replenishes the fluids you lose when you get SWEATY.
Here is a breakdown of exactly what your body needs BEFORE, DURING, and AFTER exercise.
TWO HOURS BEFORE EXERCISE
Water: Drink at least 2 cups (16 oz) of water before you exercise. 15 minutes before, drink one more half cup to top off your body’s water stores.
Fuel: Before you head out to Soulcycle, a barre3 class, or go for a 3-mile jog, eat a combination of carbs, protein, and fat. WHY? Carbs alone are digested quickly, but when you add fat and/or protein, the process slows. Take a piece of whole-wheat toast, add avocado and cheese, and you have the perfect combination of carbs (toast), fat (avocado), and protein (cheese).
NEVER workout on an empty stomach. If you are an early riser and doing a 6 am yoga class, it is still important to acknowledge your body’s need for fuel. 30 minutes before you workout, take a few bites of oatmeal or have a piece of toast with almond butter. This will get your metabolism going, ensuring that your body uses its glucose, glycogen, and fat to fuel or workout, and not tapping into your muscles.
Water: Drink 6-12 oz of water every 15-20 minutes. An average “gulp” is about 1 ounce.
Fuel: If you are training for a marathon or other type of endurance exercise, you will require access to fuel to your workout. Speak to your trainer about what food will give you immediate access to additional glucose.
Water: Have a large bottle of water ready for the end of your workout so that you can replace fluids as quickly as possible.
Fuel: The recovery window after a workout is about 45 minutes to an hour, during which your body repairs and rebuilds muscle. An ideal meal will include carbs – replenish glycogen stores — and protein, which will repair and rebuild muscle tissue.