Pre-Workout:

Pre-workout fueling may require that you eat well before your workout.  This is because your primary fuel source is fat and fat and cardio don’t always mix.  This is because fat is slow to digest. If you’ve ever heard the term rest and digest, it’s true and during exercise you certainly aren’t resting!  Aim to have high fat snacks 1-2 hours before a workout.

Pre-Workout Snacks:

½ Cup Berries and 1 Tbsp peanut butter or ¼ C full fat cottage cheese (1 hour before activity)

Tuna or Salmon Salad: (1-2 hours before activity due to protein/fat combo)

  • 2 ounces Canned tuna or salmon

  • 1 tbsp mayo

  • A few slices of cucumber

  • A few slices of green onion

  • ½ avocado (as bowl)

*The fruits that are limited to once a week are optimal prior to working out

*limit fruit to 1/week

Any approved fruit paired with a protein such as:

  • *Apple and 1 tbsp unsweetened PB

  • *12 grapes or 1 *orange with 1 ounce of cheese

Post-workout:

Think nutrients!  You need to repair your muscles.  Veggies and protein are going to be key!  Some good choices include:

  • ½ C cooked Broccoli/Cauliflower

  • 1 Cup Leafy greens (kale or spinach are great choices)

  • 1-3 Eggs

  • Nuts- 15