- If you're doing an early morning workout, some experts say it's OK to run on an empty stomach. But if you're doing a longer workout, fuel up with some protein and simple carbs, such as half a banana and a handful of almonds.
- Studies show that a little bit of caffeine can help improve your stamina, strength, and speed, so sip on a small cup of coffee before working out.
- For workouts later in the day, make sure to eat a meal or snack one to two hours before a workout that focuses on carbs and a little protein.
- It's essential to hydrate before a workout. Drink about 15 to 20 ounces of water.
- To prevent cramps while working out, sip on small amounts of water instead of gulping it down.
- Sugary sports drinks aren't necessary unless you've been exercising intensely for over an hour. So for shorter workouts, rehydrate with water or coconut water.
- To replenish lost energy while also helping worked muscles repair, eat a 150-calorie post-workout snack within 30 minutes after your workout. Aim for a 4:1 ratio of carbs to protein.
- Chocolate milk makes an excellent recovery drink because it not only follows this ratio, but also offers calcium needed to strengthen bones and muscles.