Fuel up Before Exercise

Your body is your vehicle, so you have to keep your engine — your heart — running when you work out.
That means fueling up your tank with the right foods and your radiator with the right fluids, using with right amounts at the right times.

Before: Fuel Up!                                             

Ideally, fuel up two hours before you exercise by:

• Hydrating with water.
• Eating healthy carbohydrates such as whole grain cereals (with low-fat or skim milk), whole-wheat toast (without the fatty cream cheese), low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
• Avoiding 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. 

If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.

During: Make a Pit Stop

Whether you’re a professional athlete who trains for several hours or you have a low to moderate routine, keep your body hydrated with small, frequent sips of water..

After: Refuel Your Tank

• 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. We have different digestive systems and “a lot depends on what kind of workout you’re doing,” Platt said.
  
  So do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.

American Heart Association