Fit in 14 – Week 11

Week 3 – Going With The Grain

Physical activity and a healthy diet go hand in hand. The right combination of foods helps restore energy and nutrients used during exercise, and prepares your body for the next workout.


Before you workout

Running on empty? A small pre-workout snack may be just what is needed to improve your workout performance. Carbohydrates are the preferred source of energy for active muscles and the key is to fuel your muscles at least 1 hour before your event. Choose a snack from the list below depending on how much time you have.

Pre Workout Meal (1-2 hours before you workout)

  • Fruit smoothie
  • Yogurt
  • Piece of fruit such as a banana, apple, orange with an ounce of cheese or 1 tablespoon nut butter

Quick Energy (if you have less than 1 hour before working out)

  • Bagel
  • Crackers (1 serving)
  • Low fat sports bar
  • Piece of fruit
  • Diluted fruit juice (1 part juice, 1 part water)

After you workout

The 2-hour window following an exercise activity is a critical time to provide both carbohydrate and protein. Carbohydrates are needed to replenish muscle glycogen stores which have been used for energy during your exercise session, while protein is needed to repair and rebuild muscle tissue.

Begin within 15 minutes after exercise

  • High carbohydrate snack such as chocolate milk, fruit juice, piece of fruit, or sports drink

Within 2 hours of exercise: carbohydrate and protein combination

  • Cheese and crackers
  • Peanut butter and crackers
  • Lean meat sandwich
  • Yogurt
  • Chocolate milk
  • Cottage cheese

Confused about which energy bars to buy? Check out Shopping for Energy Bars for helpful tips.

Recipe of the week: Portobello and Black Bean Quesadillas

Mary Signature
Mary Snell, MSRD
Director of Nutrition and Wellness
© 2014 Marsh Supermarkets, Inc.