What you eat before and after your exercise routine has a huge impact on your results.

Think about that.

You could be doing an intense exercise routine, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same.

I don’t know about you, but if I’m going to put in all that effort in my exercise routine, I certainly don’t want my results hijacked by poor nutrition.


Transforming your body comes down to two simple parts:

1) consistent, challenging exercise routine and


2) balanced, proper nutrition.

When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.

The food you eat prior to and following exercise routine plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.

Here’s how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles.

During an intense exercise routine, your body uses up this stored energy. Not having a store of energy, your body can’t function at its potential.

Healthy pre- and post-exercise routine foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.


Pre-Exercise Routine Workout Fuel

Pre-Exercise Routine Workout Fuel

Pre-Exercise Routine Workout Fuel

Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body’s “gas tank” on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.

Therefore, instead of burning fat, you may actually break down your muscle!

This is the opposite of what you want to do.


In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before your exercise routine. This gives your body enough time to digest the food and make the energy available for exercising.


Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to prepare you for your exercise routine include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger.


Don’t have time to eat a meal before your exercise routine?


You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to your exercise routine. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine.


The combination of food to eat before an exercise routine should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-exercise routine meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential.


Replenish After Your Exercise Routine.


The goal of replenishing after your exercise routine with nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following your exercise routine.

Examples of replenishing after your exercise routine are snacks and meals that include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt.


Feed Your Muscles, Not Your Fat To Get More Value From Your Exercise Routine

The next time you head to the gym to lift weights or go to the pool to swim laps, make sure your body is fueled up with the complex carbs, protein, and fiber it needs for energy and stamina. And after your exercise routine, replenish the lost energy.

DO NOT feed your fat by consuming the following before or after your exercise routine:

  • Simple carbohydrates
  • Sugar
  • Large amounts of fat

Tropical Chicken Salad Is Perfect To Have Before Or After Your Exercise Routine

Tropical Chicken Salad Is Perfect To Have Before Or After Your Exercise Routine

Tropical Chicken Salad Is Perfect To Have Before Or After Your Exercise Routine

This salad is the perfect To Have for a  Before Or After Your Exercise Routine meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor.
Servings: 8

Here’s what you need…

  • 1 head cabbage, chopped
  • 1 red bell pepper, chopped
  • 1 mango, chopped
  • 1/2 cup pineapple, chopped
  • 1 bunch cilantro, chopped
  • 1/3 cup green onions, chopped
  • 4 skinless chicken breast, baked and chopped
  • 1/4 cup low calorie mango dressing
  1. Mix all of the salad ingredients in a large bowl. Toss with the dressing.

Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.



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  • Great article Timothy.  Some amazing information here as well.  Think lean.  Feed your muscles and not your fat.  Great recipe as well.  Thanks for sharing.  Liked and Shared.

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