Fitness Friday: Eating and working out

It’s Fitness Friday!  This is my question.  I’ve seen people at the gym drink their protein shake at different times, sometimes during their workout!  I’ve also been guilty of forgetting to eat before, and then get really lightheaded during the workout. Here is the what experts Melinda and Elizabeth of Baby Boot Camp Los Angeles (Culver City and Marina Del Rey) say:

Q. What should you eat before and after a workout, and when should you drink a protein shake to be effective?


The American Counsel on Exercise recommends that your pre-workout food intake should be moderately high in carbohydrate in order to maximize blood glucose availability. It should be somewhat low in fat and fiber to minimize indigestion and moderate in protein. Ideally, it should be something that has been consumed before and is well tolerated.

After exercise, the ADA recommends individuals should focus on carbohydrates and protein. Studies show that the best meals for post workout refueling include an abundance of carbohydrates, accompanied by some protein.

The carbohydrates replenish the used up energy that is normally stored as glycogen in the muscle and the liver. The protein helps to rebuild the muscles that were fatigued with exercise.

We recommend that all your protein intake come from whole foods and not supplements.

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