The most important liquid fuel your body needs at all times of the day is WATER! Staying hydrated will help maintain energy levels and provide assistance with digestion. As for food, you’ll want to fuel your body before practice but not right before. Allow 45 minutes to an hour before working out so your body can properly digest. Don’t even think about working out on an empty stomach! Your body won’t have the energy or reaction time necessary to perform at its best. Below we’ll list the top 3 foods to fuel your body before and after practice.
B: Banana and Almond Butter on Multigrain ToastBefore working out you’ll want to carb up, and the key is to have a mix of complex and simple. This will help in the steady release of energy throughout your workout. Multigrain toast will keep you constant while banana will add an extra kick of energy. Banana also increases potassium levels, which drops when you sweat a lot.
A: Grilled Chicken with Mixed VegetablesAfter working out, the lean protein and carbohydrates in chicken will fill you up without feeling overly bloated.
B: Yogurt topped with Dried Fruit and NutsYogurt paired with dried fruit and nuts will give your body the nourishment it needs before a workout. Don’t add too many nuts because they are high in fat and take longer to digest.
A: Veggie OmeletEggs are packed with protein and help aid in muscle recovery and growth. Veggies are filled with antioxidants, which are great for your body inside and out.
B: Oatmeal and fresh FruitOatmeal keeps you fuller longer and gradually releases sugar into the bloodstream. Adding fruit with help you stay hydrated.
A: Tuna Fish and Spinach SandwichTuna is low in calories but high in protein and carbs. Spinach curbs your appetite, boosts your complexion, and lowers blood pressure and inflammation.
TIP: If you are crunched for time during the week try preparing your FUEL FOOD on Sunday before starting your busy week.
EXPERIMENT: Be mindful of your body; notice how you feel when you are properly fueled verse improperly.