Healthy Workouts


You usually think about stretching before you workout. But, what you eat before you workout is just as important. The same goes for what you put in your body after you are finished.


If you do not eat the right kind of food, exercising vigorously can actually compromise your immune system. Then you will end up sick instead of getting stronger.


Not eating the right amount and kind of food before and after working out can break down your muscles, and cause a depletion of your body's essential nutrients.

What you should eat

Have your last full meal three to four hours before you exercise. This will avoid nausea or stomach cramps. About an hour before you workout, eat a snack that is mostly carbohydrates.

Carbs are key since they go into the bloodstream faster than protein or fat.

Good choices include a banana, handful of grapes, or a piece of toast with some jam.


What you should drink

You should keep your body hydrated. Drink eight to 16 ounces of water within an hour before starting your workout.


During your workout

If you plan to workout for less than an hour, you will not need to eat during your workout. You should have enough glucose in your blood as well as glycogen stored within your muscle. If you feel you need a boost, you can eat a high-carb snack such as half of an energy bar which has about 100 calories.

For every fifteen minutes that you exercise, you should drink six to eight ounces of water. If you workout longer than an hour, a sports drink is recommended to replenish your body.


After your workout

Protein is important after you workout for muscle recovery and repair. You could eat a snack like yogurt with fresh fruit, apple slices with peanut butter or half of a turkey sandwich on wheat bread.

You should be totally rehydrated within an hour after finishing your workout. Drink 16 to 24 ounces of water.


Fueling your workouts before, during and after, with the right foods will help to build stamina and boost your immune system.

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Comments 15 comments

elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

I used to do splits when I was in high school until I hurt my knee. It was pretty fun back in the day - can you still do them?


peacegirl101 profile image

peacegirl101 6 years ago

Yes I know, I love to eat salads and turkey sandwiches too. :) aloha

P.s. This is a gymnastics/stretching question, can you do a split?


elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

That's great peacegirl101. Keep it up because once you stop, it is hard to start again.


peacegirl101 profile image

peacegirl101 6 years ago

As i told you in your other hub i love exercsing and i do a lot of it. thanks for the interesting hub! :D aloha


elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

I appreciate that Best Exercise DVD. That's so true.


Best Exercise DVD 6 years ago

What a well thought out article. Lots of good advice. Health and fitness go together. You cannot have one without the other.


elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

Thanks pmccray. My husband prefers cooked bananas to ripe ones. Whatever works for you is great.


pmccray profile image

pmccray 6 years ago from Utah

Boy I needed this advice too. I too often start exercising and don't eat til an hour or two afterward. Is it weird to only like bananas when their cooked or blended with alcohol? Voted up, rated useful and bookmarked.


elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

Glad to be of service. Have fun exercising MPG Narratives.


MPG Narratives profile image

MPG Narratives 6 years ago from Sydney, Australia

I had heard that what you eat before and after exercise makes a difference, thanks for clearing it up. Now I know exactly what I should be eating.


elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

Great suggestions. I just hope to one day develop self discipline to loose some of my fatty weigh. I need to fast more often. Cheers


elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

Again? Me too! hehehehe - no, for realz!


LianaK profile image

LianaK 6 years ago

So needed this hub! Starting my new diet August 1st. Wish me luck :).


elayne001 profile image

elayne001 6 years ago from Rocky Mountains Author

Thanks Hello, hello. Glad you find this useful.


Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

Great hub and such good advice. Thank you.

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