Feeling angry or depressed? Exercise is a good idea!!

Benefits of exercise:

• Make you happy

• Weight loss

• Muscle and bones growth

• Increase energy level

• Decrease risk of chronic disease

• Improve skin

• Improve brain and memory

• Relaxation

• Decrease pain

1.Workout and pre-meal: If (2-3 hours before workout)

You may eat:

*whole grain bread+lean meat+side salad

*egg omelet+whole grain toast+avocado+1 cup of fruit

*brown rice+roasted vegetables+lean protein

2.Workout and pre-meal: ( within 2 hours)

You may eat:

*Cup of wholegrain and milk

*Protein smoothie :Protein powder with milk, banana and berries

*Almond butter with banana on whole grain bread

*almonds, banana and oatmeal cup

3. Workout and pre-meal: (Workout starts within hour or less):

You may eat *nutrition bar with protein *fruit like banana or orange *Greek yogurt with fruit

4.Water and exercise:

*Before 4 hours of exercise: 16-20 ounces of water

*Before 10-15 minutes of exercise: 8-12 ounces of water

*Water+Na to keep you hydrated

5.Workout and post-meal:

*Post-meal decrease muscle breakdown *Increase protein synthesis *Restore glycogen *Enhance recovery

6. Workout and post-meal :

*Time:

Post-meal should be consumed within 45 minutes maximum after exercise

*Carbs:like sweet potatoes, chocolate milk,fruits, rice, oatmeal, quinoa

*Protein:egg, yogurt, tuna, salmon, protein bar

*Fat:Avocado, nuts, nut butter

7. Workout and post-meal options:

• Chicken breast+roasted vegetable omelet+avocado+toast

• salmon +sweet potatoes

• tuna+vegetables +bread

• oatmeal +milk+banana +almonds

• milk shake and banana

• Greek yogurt +berries +granola

References:

https://www.healthline.com/nutrition/eat-before-workout

https://www.healthline.com/nutrition/eat-after-workout

https://www.google.com/search/exercise