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Are you fueled up or is your tank empty?

Posted by James on 08/01/2018 | Comment

“Energy and persistence conquer all things*”

– and all things including a productive, high-intensity workout!
*Quoted from Benjamin Franklin

Whether it is your favorite pre-workout powder or a banana smoothie, fueling up before you exercise gives you more energy during your workouts, protects your hard-earned muscle, and increases your muscle growth.

Pre-workout foods and supplements

Coffee, whole wheat foods, smoothies, yogurts, cottage cheese and fruits

  • Fruits promote endurance, muscle strength, and fat loss
  • Nuts are high in protein and fiber—slowing the digestion to provide a long-lasting source of energy
  • Dairy contains protein and calcium to help build strong muscles and bones
  • Whole wheat products digest slowly which keep you energized throughout your workout
  • Coffee increases circulation, providing more oxygen to the muscles and it increases your metabolism

For a list of the top-quality pre-workout supplementation, visit epic4health.com

Components of a good PRE-workout meal

  • Aim to eat 2 to 4 hours before exercising
  • Consume meal high in carbohydrates and low in fats, protein, and dietary fiber
  • Choose a meal that is not calorically dense
  • Drink 16-20 fluid ounces of water at least four hours before exercise and 8-12 fluid ounces 10-15 minutes before exercise

Helpful Tips

  • Do not overdo the protein
  • Do choose energy bars wisely
  • Do not work out on an empty stomach

Components of a good POST-workout meal

  • Aim to eat within the first half hour after you finish exercising
  • Consume carbohydrates, protein, and fat to replenish glycogen stores and build and repair muscle tissue
  • Drink 20-24 fluid ounces of water for every one pound lost

Written by Nicole Lindel, MS in Nutrition Education from Columbia University