{"id":2956,"date":"2022-03-09T08:15:31","date_gmt":"2022-03-09T14:15:31","guid":{"rendered":"https:\/\/blogs.tops.org\/wellness-wednesday\/?p=2956"},"modified":"2022-03-09T08:37:29","modified_gmt":"2022-03-09T14:37:29","slug":"what-to-eat-for-workouts","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/what-to-eat-for-workouts\/","title":{"rendered":"The Right Fuel: 3 Eating Tips for Pre-\/Post-Exercise"},"content":{"rendered":"<figure id=\"attachment_2952\" aria-describedby=\"caption-attachment-2952\" style=\"width: 375px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2952\" src=\"\/wellness-wednesday\/wp-content\/uploads\/2022\/03\/element5-digital-unsplash.jpg\" alt=\"healthy fresh fruit for a smoothie\" width=\"375\" height=\"250\" srcset=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/03\/element5-digital-unsplash.jpg 375w, https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/03\/element5-digital-unsplash-150x100.jpg 150w\" sizes=\"auto, (max-width: 375px) 100vw, 375px\" \/><figcaption id=\"caption-attachment-2952\" class=\"wp-caption-text\">ELEMENT5DIGITAL\/UNSPLASH<\/figcaption><\/figure>\n<p class=\"first-paragraph\">Like many of you, I try to incorporate active movement into my daily schedule. But as we all know, life happens. Which usually means, once or twice a week, my workout will get bumped to a different time than I originally planned. Sometimes, this is no big deal. But there are other days that then necessitate a shift in when I was planning to have breakfast or lunch\u2014or which specific foods I was planning on eating (depending on how long I\u2019ll be exercising for).<\/p>\n<p>It can be easy for sudden changes like this to derail one\u2019s whole routine. This is where the following three tips can really come in handy to ensure you\u2019ll have adequate energy for fitness activities when the unexpected crops up.<\/p>\n<ol>\n<li><strong>Avoid Skipping Breakfast:<\/strong> Even if you prefer to workout first thing in the morning, you\u2019ll feel better during\u2014and after\u2014your workout, if you consume at least 100 calories before getting started. (A 1\/2 -3\/4 cup of low-fat Greek yogurt and a 1\/2 cup of berries is one quick morning snack option.)<\/li>\n<li><strong>Keep the Water Flowing:<\/strong> Remember that hydration enhances performance. This means that the inverse is also true: Being dehydrated will lessen your ability to complete, as well as enjoy, the exercise you want to do. So <a href=\"https:\/\/www.tops.org\/tops\/TOPS\/FeaturedArticles\/FocusOnNutrition\/summer-drinks.aspx\">fill your water bottle<\/a> at least one hour before the sweat session begins, drink it all, then refill so you can take water breaks as needed once you\u2019re in motion.<\/li>\n<li><strong>Have a Snack Ready:<\/strong> If you engage in moderate to intense activity for 30 minutes or more, be sure to eat within 45 minutes after finishing. This helps to speed up recovery time\u2014making it less likely you\u2019ll feel wiped out or overly hungry later in the day. (A <a href=\"https:\/\/blogs.tops.org\/wellness-wednesday\/easy-smoothie-recipe-with-just-3-ingredients\/\">smoothie<\/a> with bananas, flax [or hemp] seeds, peanut butter and berries, or an open-faced tuna salad sandwich on a slice of whole-grain bread are both solid choices for <em>re-fueling<\/em> post-workout.)<\/li>\n<\/ol>\n<p>Vitamin waters, hydration tabs and protein bars are also okay to rely on from time to time when one\u2019s in a hurry. However, there is no long-term substitute for proper nutrition. Keep eating well to be well\u2014and I Iook forward to hearing how you chose to replenish after the next walk, bike ride or trip to the gym.<\/p>\n<p>Make it a wonderful Wednesday!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Like many of you, I try to incorporate active movement into my daily schedule. But as we all know, life happens. Which usually means, once or twice a week, my workout will get bumped to a different time than I originally planned. Sometimes, this is no big deal. But there are other days that then [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":2954,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,3,12],"tags":[],"class_list":["post-2956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\r\n<title>What to Eat for Workouts - TOPS Wellness Wednesday<\/title>\r\n<meta name=\"description\" content=\"What to eat for workouts is important to fuel your body with the nutrition it needs.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/blogs.tops.org\/wellness-wednesday\/what-to-eat-for-workouts\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"The Right Fuel: 3 Eating Tips for Pre-\/Post-Exercise\" \/>\r\n<meta property=\"og:description\" content=\"Like many of you, I try to incorporate active movement into my daily schedule. But as we all know, life happens.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/blogs.tops.org\/wellness-wednesday\/what-to-eat-for-workouts\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Wellness Wednesday\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/TOPSClub\" \/>\r\n<meta property=\"article:published_time\" content=\"2022-03-09T14:15:31+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2022-03-09T14:37:29+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/03\/element5-digital-unsplash-fb.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\r\n\t<meta property=\"og:image:height\" content=\"630\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Rachel Werner\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:title\" content=\"The Right Fuel: 3 Eating Tips for Pre-\/Post-Exercise\" \/>\r\n<meta name=\"twitter:description\" content=\"Like many of you, I try to incorporate active movement into my daily schedule. 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