Pre Workout Post Workout Benefits Benefits · Carb-rich recommended · Allows muscles to replenish the before exercise to maximize muscle glycogen and helps muscles stores. rebuild and repair with the · Including small amounts of available protein and amino acids. protein before exercise may help · Dietitians recommend a 3:1 ratio reduce post-exercise muscle of carbohydrate and protein 15-20 soreness. minutes post workout. · Choose pre-exercise snacks that · Eat a regular mixed meal 3 to 4 are low in fat and fiber to help hours after for optimal muscle with optimal digestion. repair and recovery. How to Include How to Include 3–4 Hours Before Exercise · Fruit smoothie with yogurt Peanut butter & honey on toast · Low-fat chocolate milk • Oatmeal with sugar and · Turkey on a whole-grain wrap • almonds + skim milk + banana with veggies Turkey and Swiss sandwich + · Yogurt with berries • fruit + sports drink 30–60 Minutes Before Exercise Sports drink or water • Sports gel, sport beans or • gummies, sports bar Piece of fruit or jam sandwich • Flax seed
Pre Workout Benefits · Carb-rich recommended before exercise to maximize muscle stores. · Including small amounts of protein before exercise may help reduce post-exercise muscle soreness. · Choose pre-exercise snacks that are low in fat and fiber to help with optimal digestion. How to Include 3–4 Hours Before Exercise • Peanut butter & honey on toast • Oatmeal with sugar and almonds + skim milk + banana • Turkey and Swiss sandwich + fruit + sports drink 30–60 Minutes Before Exercise • Sports drink or water • Sports gel, sport beans or gummies, sports bar • Piece of fruit or jam sandwich Post Workout Benefits · Allows muscles to replenish the glycogen and helps muscles rebuild and repair with the available protein and amino acids. · Dietitians recommend a 3:1 ratio of carbohydrate and protein 15-20 minutes post workout. · Eat a regular mixed meal 3 to 4 hours after for optimal muscle repair and recovery. How to Include · Fruit smoothie with yogurt · Low-fat chocolate milk · Turkey on a whole-grain wrap with veggies · Yogurt with berries Flax seed
National_Nutrition_Month_2015_Chia__Flaxs_seed__protein.docx