First Time Fueling

While beginning a fitness program, the quality of food you put in your body can greatly impact not only your training workouts, but also those coveted long-term results. We all put so much focus on planning when our workouts will be, how long they will be, and the type of workout we will do. But we often don’t take nearly the same amount of effort to plan what fuel we will need before, during and after our fitness workouts. For example, have you ever been subject to Ramen noodles or Mac n’ Cheese after a grueling workout because you didn’t have anything ready to go in the fridge? Or worse, decided to swing by McDonald’s for a large fry to "replenish" after a big workout? Uh, huh-I can see you shaking your head yes right now.

We’ve all shamefully been there to one degree or another. And looking back, it was mainly due to poor planning, not wrong intentions. So give yourself a break and get ready to learn the keys to quick and simple ways to make sure you are never a drive-thru victim again.

The first component to proper fueling techniques is pre-workout snacks. Timing is definitely based on individual preferences, but shoot for your snack to be consumed 45 minutes to two hours before your workout. Your snack should consist of mainly carbs, some protein and a low amount of fat. My favorites are:

1 packet oatmeal with ½ a banana and a few walnuts

½ a frozen banana, ½ a cup of frozen fruit, 1 scoop of whey protein, ice and water (blended)

1 rice cake with almond butter and banana slices

½ cup trail mix

Sliced veggies with hummus

Salad with a lean protein (turkey breast, fish, etc) and mostly veggies

As for water, first determine how much you will need-up to 1 ounce for every minute of working out. Drink 1/3 of that beforehand.

The next component’s importance varies based on the length of the workout. I opt to stick with only drinking another 1/3 of water with 8 oz. of any sports drink if my workout is less than an hour. Beyond that, I consume 1 sports gel every 90 minutes. If my workout is over 2 ½ hours, I will eat a granola bar that is high in carbs after about two hours. Consuming gels or food varies by the person, so experiment a bit and see what works best for you. If you will be regularly capping out at an hour, you do not have to incorporate gels or food during this time.

Now for my favorite part, and probably the most important, is what you need to eat to re-fuel your body after your intense training workout. Choose an evenly balanced carb-protein snack with a small amount of healthy fats. Since your muscles have been depleted of their stored glycogen levels, it is critical to take in your post workout snack within 30-45 minutes to maximize results. And don’t forget that last 1/3 of your required water needs! Great options:

Protein shake with ½ a banana

Yogurt with granola and berries

½ a tuna sandwich on whole or sprouted wheat

Turkey and cheese with apple slices

Baked red potatoes with seasoning and extra virgin olive oil

Whole grain cereal with organic milk

If you are serious about hitting your goals and improving your health, you will definitely be off to a great start by turning these tips into a regular routine. If you are a seasoned veteran, give them a try-who knows, you may finally reach beyond a plateau or receive that PR you have been wanting for so long. Either way, you are ensured to enjoy more energetic workouts, quicker recovery time, and unprecedented results. Go get em’!