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How to fuel your body properly Pre and Post workout.

Whether it's a cardio, toning, HIIT or strength training workout, you need to fuel your body properly before and after the exercise. Below I have laid out the important elements of maximizing your pre-filling and post-replenishing routine. In addition, there are several snack suggestions tailored to certain activities to optimize the benefits from your sweat sesh*.


  • What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.

  • ​The primary goal is to reduce muscle glycogen depletion, reduce muscle protein breakdown, reduce post workout cortisol levels.

  • 60-90 minutes pre-workout, have a solid, balanced meal OR

  • 30-0 minutes pre-workout (and/or sipped throughout the workout), have a liquid or easily digested meal


  • What you eat after your workout is crucial for optimizing the recovery process (beginning as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

  • The primary goal is to replenish muscle glycogen that was depleted during your workout, reduce muscle protein breakdown caused by exercise, increase muscle protein synthesis, reduce muscle soreness and fatigue, greatly enhance overall recovery, reduce cortisol levels.

Exercise: Cardio (Running, cycling, dancing, kickboxing): Eat easy to digest snacks and hydrate before then hydrate with protein and carbohydrates afterwards.

Before Cardio: Medium piece of fruit + drizzle of honey After Cardio: 3/4 cup of chocolate milk + small banana

Exercise: HIIT (circuit training/ interval workout): Eat simple carbs to get your engine revving before and protein later for muscle recovery.

Before HIIT Classes: 1 slice whole grain bread spread with 1 tbsp. natural fruit preserves. After HIIT Classes: 1/2 english muffin, 2tbsp avocado, 3 tbsp. shredded cheese.

Exercise: Toning (Barre, Pilates, Yoga-flow, vinyassa): Eat balanced snacks with carbohydrates, protein and fat to help sustain energy all day. Before Toning: 1 small piece of fruit + handful of raw, unsalted nuts

After Toning: 1/3 cup of hummus + few carrot sticks

Exercise: Strength Training (Kettlebells, circuit, pump/lifting class): Eat enough protein to prevent muscle breakdown and allows muscle to recover. Before Toning: 1 cup edamame (out of shell)

After Toning: 1 cup nonfat plain yogurt + 1/4 cup berries on top

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