- Be sure to hydrate before working out. Your body loses moisture when you sleep. Have a 16-ounce bottle of water 30-60 minutes before hitting the gym.
- If you're hungry, have light protein or light carbs within an hour of your workout. Greek yogurt, a piece of fruit, or a nutritious protein bar can keep your stomach from growling while you work out.
- Avoid energy drinks. You don’t need the caffeine or sugar crash.
- Hydrate while working out. Stop every 15-30 minutes for some water.
- If you work out for more than an hour, a beverage with electrolytes may help you replenish.
- Have another 16-ounce bottle of water 30-60 minutes after the workout. You’re still sweating and need to hydrate.
- Have some carbs, protein and fats. Fruit and Greek yogurt are a great post-workout snack. A sandwich or wrap, whole grain cereal, or a hard boiled egg can also help replace what you lost.
- Aerobic workouts demand more carbs and fat for replenishment. Weight training requires more protein for recovery.
Listen as Dr. John Higgins joins Melanie Cole, MS, to share his best advice for workouts and nutrition.