See your body as your vehicle, and you have to keep your engine running when you work out. This means fueling up your body by eating the right foods and drinking the right fluids.

Enough food and fluid should be consumed before, during and after exercise to help maintain blood glucose concentration during exercise, also maximize exercise performance, and improve recovery time.

if you are and athletes you should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. There are no set rules but there are some things you should do before, during and after you work out.

Fuel Up! Before


It’s like “driving a car on empty,when you do not fuel up before you work out is like, you also won’t have enough energy to maximize your workout and you limit your ability to burn calories. 

Ideally, fuel up two hours before you exercise by:

Hydrating with water,Eating healthy carbohydrates such as whole-grain cereals, whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

Try an stay away from saturated fats and even a lot of healthy protein because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.

An apple or banana, are great if you have a limited time before you exercise.

During: Make a Pit Stop.

Keep your body hydrated with small, frequent sips of water, whether you’re a professional athlete who trains for several hours or not.

It is not necessary to eat during a workout that’s an hour or less. But, for longer, high-intensity vigorous workouts, eating between 50-100 calories every half hour of carbohydrates such as low-fat yogurt, raisins, or a banana.

After: Refuel Your Tank.


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  • Fluids. Drink water, of course. Blend your water with 100% juice such as orange juice which provides fluids, carbohydrates.

  • Carbohydrates. You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise. In the 20-60 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.

  • Protein. Eat things with protein to help repair and grow your muscles. It’s important to realize that these are general guidelines and We have different digestive systems,so do what works best for you.

Know that what you put in your body is as important as what you do with your body . Both are crucial to keeping your engine performing at its best.