Fueling your body before and after a workout is important for any athlete - beginner to advanced. The key is understanding what nutrients your body needs to make the most of your workout. You will need a combination of protein, carbohydrates, and healthy fats to provide energy and build muscle. The amount varies depending on your needs, your tolerance (GI) and the intensity of your workout. Generally, exercise bouts that last less than 45 minutes to an hour and/or are not intense, do not usually require extra fueling. Simply listen to your body and give it the proper nutrients it needs.

Below are some pre- and post-workout examples to fuel your body for maximum performance:

Pre-Workout (1-3 hours before exercise)

• Protein shake/bar

• Oatmeal with low-fat milk and fruit

• Apple and peanut butter

• Handful of nuts and raisins

Post-Workout (1-2 hours after exercise)

• 6-8 ounces of fat-free chocolate milk

• Greek yogurt with berries

• 1 stick of string cheese

Remember to stay hydrated throughout your workout! Drink plenty of water before, during and after exercising. Sports drinks are designed to replace water and minerals lost when sweating heavily. If exercising heavily for longer than an hour, there may be benefits to a sports drink to help replace carbohydrates and electrolytes.