How to Fuel Your Workout

By: SaRene Brooks

Staying physically active is part of a healthy lifestyle. It is important to always maintain adequate calories, protein and hydration while participating in sports and other physical activities. Below are some ideas of foods that will provide much needed nutrients without adding unwanted sugar. Don’t be afraid to get creative and use some of your favorite healthy foods.

Pre-Workout

Before starting your workout, you want to have plenty of energy. Carbohydrates make a great option. Carbs are the body’s preferred energy source because they are easiest for the body to break down. Avoid high-fat foods as these are slow to digest and may leave you feeling sluggish.

Don’t overdo the amount you eat before your workout as this can keep the body focused on food digestion and may hinder the quality of your workout. Choose quality foods that will provide nutrients and are slower to absorb. These should be consumed around 30 minutes prior to your workout.

Medium Banana is full of potassium which helps with muscle and nerve function.

Oats help keep energy levels consistent by gradually releasing a steady stream of glucose into your bloodstream. Try an oat bar, adding oats to a smoothie, or just eating oatmeal.

Wholegrain bread is a good source of carbohydrates and has flexible toppings: jam, honey, or a small amount of nut butter. Be sure to look for the word “whole” on the product name or nutrition label.

Fruit Smoothies are easy to consume and are rapidly digested. Blend 1/2 cup plain low-fat yogurt, 1/2 cup fruit and a little liquid if needed such as milk or ice cubes. Or for a more portable option, just eat an apple, orange, or other fruit.

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Mid-Workout

Depending on the length and intensity of your workout, you may need some added fuel. Choose something portable that is easy to eat, especially if you are going to consume it on-the-go. A small amount of food containing carbohydrates will give you some quick energy to help you complete your workout. If you feel shaky and depleted while exercising, that is your body telling you to eat something. Having a mid-workout snack requires planning and preparation. It may take some trial-and-error to find some choices that work best for you.

Try some of the following:

Orange wedges are a refreshing source of vitamin C and fiber

Small banana has carbohydrates and potassium

Apple slices are tasty, very portable and high in nutrients. If they are cut in slices, they are easier to eat!

Granola or oats with raisins or dried apple slices will provides a source of lasting energy

Granola bar is easy to grab and go. It contains fiber and carbohydrates for lasting energy.

Mini PBJs on whole wheat bread make a nutritious snack. You can cut a whole sandwich in fourths and pop them in your mouth as you need them.

Applesauce pouches are high in nutrients, portable and provide some quick energy.

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Post-Workout

This is the time when you want to replenish your energy stores and repair your muscles. It is best to pair a carbohydrate with a protein. The carbs will provide energy and encourage the body to utilize the protein for your muscles. It’s best to have this snack within 30-60 minutes of completing your workout.

You may like some of these suggestions:

Chocolate milk is the perfect blend of protein and carbohydrates. Low-fat chocolate milk contains a 4:1 carbohydrate to protein ratio which is much like many commercial recovery beverages. Try a 16 oz serving to provide energy, help with muscle recovery, supply important nutrients such as vitamin D and calcium and provide hydration from electrolytes lost during exercise. Shelf stable varieties are also available.

Cheese and crackers are a great source of protein and carbohydrate for longer satiety. String cheese is a good option.

Hard-boiled eggs are inexpensive and packed with nutrients. Try eating them with a carbohydrate such as whole grain crackers or bread.

Carrot sticks and hummus are a tasty combination. Hummus can be made ahead and frozen in single portions

Yogurt with granola and berries contain quality carbohydrate, protein and fiber. Plus, they taste delicious and refreshing.

Whole wheat bagel with low-fat cream cheese is another great carb/protein duo. You can top it with some sliced red or yellow bell peppers and/or sprinkle with your favorite seasoning. .

Pretzels and peanut butter or any of your favorite nut butters is a great choice. Portable peanut butter packets work great.

Proper nutrition plays an important role in having a successful workout with long-term results. Be sure to provide your body the fuel it needs by including foods high in nutrients in conjunction with your exercise routine. During down-time, plan quality meals and snacks to enhance the results of all your efforts. Make time to meet with a professional to make a personalized plan that is best for YOU!

Be sure to drink plenty of water before, during and after physical activity

and remember to keep all refrigerated foods cold!

SaRene Brooks is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES). She is a mom of 3 boys who are now married which added 3 girls to her family. 2 of her sons live with type 1 diabetes (T1D). She specializes in helping families who are impacted by type 1 to adjust and make it a part of their everyday life , while enjoying the things they love.

She is the wife of an avid outdoorsman and loves spending time with him in the mountains. She is a grandma, creative cook, educator and loves to help individuals and families meet their health and nutrition goals.