Pre and Post Workout Nutrition Cheatsheet

Importance of Pre-Workout Nutrition

• Fuels muscles for optimal performance
• Maintains blood sugar levels during exercise
• Reduces fatigue and improves endurance

Key Nutrients for Pre-Workout

• *arbohydrates:*rimary energy source
• *rotein:*upports muscle maintenance
• *ydration:*nsures proper fluid balance

Pre-Workout Timing and Examples

• Eat 30 minutes to 2 hours before exercise
• Light snack (30 min): banana, energy bar, yogurt
• Full meal (1-2 hrs): oatmeal with fruit, chicken and rice

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Importance of Post-Workout Nutrition

• Repairs and builds muscle tissue
• Replenishes glycogen stores
• Reduces muscle soreness and inflammation

Key Nutrients for Post-Workout

• *rotein:*0-30g to support muscle repair
• *arbohydrates:*eplenish energy stores
• *ats:*oderate amounts to support hormone balance
• *ydration:*eplace fluids and electrolytes

Post-Workout Timing and Examples

• Consume within 30-60 minutes after exercise
• Examples: protein shake with banana, grilled chicken and veggies, Greek yogurt with berries

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Tips for Optimal Workout Nutrition

• Adjust portions based on workout intensity and duration
• Avoid heavy, greasy foods before exercise
• Stay hydrated throughout the day
• Listen to your body's hunger and energy signals