Workplace Wellness Insights: Fuel Your Workout the Right Way

Each month, we send out our RK Healthy Workforce wellness newsletter. In it, we provide health and wellness tips for your work and life. This month, we talk about ways to fuel yourself before, during and after your workout.

You have to put gas in your car to make it go, right? The same concept can be applied to your body and working out. Just like you can’t expect your car to get you from point A to point B without fuel, you can’t expect your body to get you through a workout if it’s not properly fueled. Here’s what you should be eating before, during and after a workout for optimal results.

Before Your Workout

Nutritionists agree that the best way to fuel your workout is to eat 1-4 grams of carbs per every 2.2 pounds of your weight about an hour before your workout. Some examples of a good pre-workout snack include a piece of whole-grain toast with peanut butter and banana slices, fruit and Greek yogurt, or a peanut butter and banana protein smoothie. You should also make sure you’re hydrated before you start your workout.

During Your Workout

If your workout lasts less than 45 minutes, you really only need to focus on replenishing the fluids you’re sweating out. If your workout is focused on endurance, like an extended run or lengthy lifting session, consume 30-60 grams of carbs per hour to fuel your workout.

After Your Workout

What you eat after your workout is just as important as what you eat before. Make sure to consume 15-25 grams of protein within one hour of finishing your workout to replenish the muscle glycogen you exerted during your sweat session. Continue to hydrate and consume protein to help keep muscle soreness at bay. If you had a particularly intense workout, consider drinking water or sports drinks enriched with electrolytes to fully replenish your body.

Our monthly wellness newsletter also provides healthy recipes, seasonal tips and other valuable resources. In June, other topics include:

  • Summer Picnic Safety Tips
  • Food Safety Temperatures to Know
  • Superbug Fungus Poses Serious Global Threat
  • Chickpeas and Spinach Saut

If you would like to receive this newsletter in your email each month, contact your R&K client manager. Also, check back with us next month for more workplace wellness insights.

Rose & Kiernan, Inc. offers workplace wellness support through our signature platform RKHealthy Workforce. If you are interested in learning more, please contact us here or by calling (800) 242-4433.

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