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August 14, 2015 2 min read

Ever feel like your workouts are suffering because of that bagel you ate pre workout? Or perhaps post workout you dive face first into anything you want just because you feel entitled to. It's good to know what not to eat to get the body you want, but it's also extremely important to know what to eat and when to eat it to achieve optimum results. From a boost of energy to muscle recovery, certain foods serve your body best. Here's your guide for getting the most out of your exercise. Before your workout: Consuming protein and carbohydrates before you exercise delivers amino acids to your muscles while you enjoy your sweat session. Eat a snack rich in these 15 to 45 minutes prior to your workout to allow for better muscle growth and strength. Try these: Bananas Fruit and Greek yogurt Oats and protein powder Eggs and whole wheat toast During your workout: Eat or drink carbohydrates. Sounds strange to think of putting anything but water in your body during a workout, but don't worry, we're not talking a bowl of pasta! Dispersing carbs throughout your workout allows you to get more reps in. If you're looking to perform more work, try drinking Gatorade or eating a protein bar. After your workout: Eating right after you exercise has a huge impact on your muscle growth and recovery, since it dictates the protein synthesis that occurs hours after you hit the gym. So, eat smart for the results you want! Try these: A full balanced meal: incorporate fish, chicken or meat with veggies/salad and rice or potatoes A protein shake: with 20-40 grams protein and 40-100 grams carbs Casein protein powder: taken 30 minutes prior to sleep What do you like to eat/drink pre, during and post workout? For more meal and snack ideas, check out the BodyRock Meal Plan! Source: Muscle and Fitness  

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