Eat to fuel and re-fuel your muscles

EAT BEFORE AND AFTER YOUR WORKOUT

Fueling and re-fueling are critical for your workout and your results. Without the proper fuel, you won't be able to work your hardest in the gym and without the correct re-fuel your body can't repair and improve.

About 1 before a workout, try to get a good balance of low-glycemic carbs, protein and fat. Carbs give you energy, protein feeds your muscles and fat helps maintain energy and fullness. An excellent pre-workout snack is an apple with a tablespoon of peanut butter.

After a workout (within one hour), you need to refuel your body. Protein is most important, but try to get some carbs too. Skipping a pre-workout meal, can lead to muscle loss. Your body needs food after a workout in order to repair and rebuild. If you don't feed it, it will feed off your muscle. A great pre-workout meal/snack is a protein shake or greek yogurt with 1/2 cup berries.