Exercise and What to Eat

I am often asked about what to eat before and after exercising so I thought it might be a good idea to blog on this topic.  The following rules are guidelines only. If they don't seem to work for you, try something else (or make an appointment with a nutritionist!).

•  If your cardio workout is 30 minutes or less, you don't really have to eat anything beforehand, but drink some water.
• If your cardio workout is longer, it would be best to eat first, about an hour beforehand. 
• Always eat before doing weight training.
• Before a workout: eat a combination of protein and complex carbohydrates such as whole grain bread and nut butter, oatmeal with berries and milk or a protein shake with some healthy oil/fat.
• After a workout: protein and carbohydrates with little or no fat such as a smoothie with protein powder. It's important to eat within 45 minutes of finishing your workout to make the most of the protein's ability to help you recover and repair your muscles. It also helps you burn fat.
• Avoid sugar before and after a workout since this can dampen the fat burning and muscle building capacity of your exercise.

And of course, drink water before, during and after your workout.
Happy exercising!