Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth? It’s true. I even recommend keeping track of how certain foods make your body feel pre- and post-workout. To help you get started, here’s my simple pre- and post-workout meal formula! PRE-WORKOUT SNACK IDEAS: → 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein. Options: 1 slice sprouted grain bread (carb) with a little sliced turkey (protein) ½ cup brown rice (carbs) with a bit of grilled chicken (protein) 1 medium apple (carbs) with a tablespoon of almond butter (protein & fat) POSTWORKOUT MEAL/SNACK → 30-45 minutes after your workout, go for a 2:1 ratio of carbs to protein. Examples: Greek yogurt (protein) with a handful of berries (carbs) A smoothie made with your favorite unsweetened low-fat milk, with 1 cup of berries (carbs) and a scoop of whey protein (protein) 4 oz of salmon (protein) with ½ cup of sweet potatoes (carbs) Those portion sizes are “guestimates.” The right portion size for you depends on your gender, size, and how long and intense your workout is — a heavy weight-training session will require more fuel than a less-intense workout. As a general rule, think “tiny meal” before your workout and “moderate meal” afterward! Have more questions, let’s talk! I've got great resources for your success!