Boost your Workout Results

1. Exercise on a schedule
If exercise is a priority it gets scheduled first and everything else gets booked around it. A morning workout is good because it kick starts your metabolism, while afternoon exercise helps dissolve your stress from the day.

2. Pop protein after you work out
When you exercise, your muscles get stressed and start to breakdown, which is a good thing. But if you don’t give them the raw materials they need to recover, they’ll break down more that you can build them up. The fix? Protein helps your body repair protein structures. A protein smoothie, roasted pumpkin seeds are a few things to eat after your work out.

3. Hydrate
If you’re planning to work out for a long period of time, you may want to rehydrate with a sports drink. The electrolytes and sugar will help keep your muscles energized. For shorter bouts of exercise, water is all you need

4. Grab a bite before hand
Eating a light pre-workout snack that is easy to digest will help improve your performance. It will put some glucose into your blood stream giving your muscles the fuel they need to function better. A banana which is high in carbohydrates and low in fiber ( easier to digest) or almond butter on a rice cake.

5. Follow the 30 minute rule
Seize your metabolic window of opportunity! You have only 30 min after your workout to give your body the nutrients it needs to recover. If your body becomes over trained and won’t repair its self equally to how much you worked out. Eating a post workout snack within 30 min means your body uses the fuel more efficiently and is less likely to store it as fat.

6. Up the Antioxidants
When your body is physically stressed and converting food into energy, it produces free radicals, which can damage cells. So make sure your post work out meals are full of fruits and veggies that are packed with free radical fighting antioxidants. (Chatelaine March 2014)