Hello divas! I hope that you are having a fabulous week so far. Mine has been a little busy with the start of school (I work at a University), but otherwise pretty good. I am still getting my 2 workouts a day (21 Day Fix and CIZE) in so that is a plus in my mind :). It has been hard to find time to workout so much but I know that it is important for me to get both my running and cross training in so I try my best to do so. But with my doubling up on workouts, it can be easy to overdo it or to tire out before I am done. This is where properly fueling your workouts comes into play. So today I am sharing how to fuel your workouts the right way.
There are basically 3 parts to making sure that you can finish your workouts strong – what you eat/drink before the workout starts, what you drink/eat while you are getting your sweat on and what you eat/drink after you are done. The idea is that you have enough energy to get your started, are hydrated and are replacing what you are losing while you sweat and then helping your body rebuild and repair once the workout ends.
Prepare for your workout. So before you even get started moving you need to prepare your body for the workout. Ideally this will be done 30 minutes to an hour before you workout. You are aiming for food and drink that will give you energy throughout so you don’t have a let down halfway through. Aim for a mixture of both complex and simple carbs to keep your energy steady and easily digestible food is always a good idea (trust me on this one). An example of this would be a slice of wheat toast with peanut butter, banana and a drizzle of raw honey.
Hydrate and replenish while you sweat. If you are working out for less than an hour, water is great to keep you hydrated and your body moving. However if you are doing an intense workout or plan on doing so for more than an hour, you may need more than just your water bottle. An electrolyte drink that replaces sodium and electrolytes is a smart idea. Also, in the case of long bike rides or running, consider something like a gel or gummy bites to help replace carbs as well.
Recover, recover, recover. You do a lot of damage to your body when you workout. So when you are done, you need nutrient dense foods with proteins and carbs to recover and repair muscles (and make them stronger). Things like protein shakes, protein bars, and greek yogurt will do the trick and it is usually best to eat within 30 minutes of your workout.
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So now that I’ve explained how to fuel your body for your workouts, you probably are curious as to what I do to not tire out when I get my sweat on. At the moment, my go-to fueling options are the Beachbody Performance Line. Now keep in mind that I have a slower metabolism thanks to my PCOS and don’t need a super bunch of calories throughout the day (or at least no where near as much as say my super fit hubby who is a foot taller than me, a man and is maintaining – not losing – weight). Also, what you do is really up to your preferences and tastes. I am not a bit breakfast eater so you will find I don’t eat a lot in the mornings. I also get nervous race stomach so I never eat a lot before my races either. With all that being said, here is what my typical fuel for my workouts looks like.
- Get up in the morning and have a Beachbody Energize (pre-workout) drink to wake me up and get me going.
- I do my morning workout (about 30 minutes) and follow it up with my daily Shakeology shake. This serves both the recovery aspect as well as breakfast :).
- After work, I come home and will change clothes to do my evening workout. Sometimes this is a short run and sometimes it’s another routine. For instance, at the moment I am doing 21 Day Fix in the morning and CIZE in the evenings I don’t run. Usually I have spread out my food throughout the day so I am fueled and ready to get started when I get home. For both of my workouts, I usually have 1 water bottle of Beachbody Hydrate eletrolyte drink that I split between the two.
- After that workout is done, I will have my Beachbody Recover post-workout shake and fix a healthy dinner.
- As a bonus, on the days I complete 2 workouts, I drink a Beachbody Recharge Nighttime shake about 30 minutes before I go to bed. This is an amazing product because it helps continue to repair and build your muscles while you sleep. Because of this, it also keeps me from having sore muscles when I wake up (which I LOVE).
- I do similar things when it comes to my long runs on the weekend as well. Except I will usually add a sports gel while I run. On race day, I will have my Shakeology before my race as breakfast/pre-workout then have some of the snacks at the finish line (bananas, pretzels, water, etc.).
[Tweet “I love the new #beachbody #performance line! Check out how I use it to #fuel my #workouts #fitness #fitfam #running”]
If you would like to learn more about Shakeology, 21 Day Fix, CIZE or any of the Beachbody Performance line products mentioned, you can comment below, email me at firstname.lastname@example.org or send me a message on Facebook and I can get you all the details.
How do you fuel for your workouts?
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