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Title : This is exactly how fuel up before, during and after your workout
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This is exactly how fuel up before, during and after your workout

06/15/16

have you ever found yourself eating something after a workout, and suddenly your gut is totally ripped? What about the time during your workout where you realize, "Whoa, I have not eaten since this morning!" you are totally dehydrated Or maybe just because you forgot your water bottle.

I've been in all these situations. Fortunately, we have heard from a nutrition expert - Lara Felton, RDN and creator of SHOPWELL application - which gave us a step by step guide on how exactly to feed before, during and after your workout.

The biggest takeaway: to have a small meal (or large snack) before and after exercise (with the right balance of macronutrients ) and make sure you are getting enough water. Check out his top 10 tips, from two hours before and two hours after sweat sesh.

Pre-Training

1. Carbohydrates and proteins . Eat something with complex carbohydrates (like whole grains) with some protein: Lara recommends a chicken (or ham or tuna) egg sandwich, chicken and pasta, cooked and rice, a whole grain cereal or a bowl of oatmeal. He also points to keep your food between 300-500 calories.
2. Eat early! Give yourself 90 minutes to two hours before your workout.
3. Limit fiber . Lara actually mentions that high fiber can upset the stomach during a workout. A limited amount may be fine, however, "especially if it comes to vegetables."
4. Limit fats . The same is true with fats. fatty foods = sick tummy. Because fats take a long time to digest, Lara says "step away from fried foods and pizza." So yes . . . maybe save the pizza for another time.
5. not hungry . This is so important - you definitely need to feed up! The last thing you want in your workout is that tired feeling, lethargy; It could even result in an injury. Short on time? You can have a snack and try to eat for 30 minutes before training.

During his training

6. stay hydrated. "I can not stress this enough," says Lara. Drink a quarter to half a cup of water every 15 to 20 minutes. If the weather is warm or training is hot (and you're sweating a lot), drink more. It is training more than an hour? "Changing to a sports drink Gatorade or Powerade like to help replace electrolytes and carbohydrates," she says.

Post-Training

7. Carbohydrates and proteins, the second round . "An ideal post-workout meal is a mixture of carbohydrates and protein." Its guidelines: 50 grams of carbohydrates and 20 grams of protein, within an hour of completing your workout. "This begins the process of recovery of muscles."
8. Limit fats and fiber (again) for two hours . In the same line as the pre-training rules, they will be upset stomach in that two-hour window and slow the absorption of protein and carbohydrates (which counteract their good efforts of the last stage). Lara reminds us that "the fiber and healthy fats are an important part of a balanced diet", so make sure you get the other meals during the day. Perhaps this is where the pizza can come back into the picture.
9. Protein in a pinch. If you are limited in time, Lara recommends a protein bar or shake (again, within that window of one hour) or one of your favorite options: Greek yogurt. "Great healthy snack by itself or used as the base for smoothies is made."
10. chocolate milk. We put that in all caps excitation. YES, chocolate milk is a bite excellent recovery ; Lara referred to it as "optimal for muscle recovery after training." Yet another reason to work out!

The post This is exactly how fuel up before, during and after your workout appeared first on http://www.popsugar.com/fitness/What-Eat-Working-Out-41667963

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