We exercise in order to build muscle, stay healthy, fit, toned, give our bodies energy, and because it generally feels great, but in order to really reap the benefits we need to be feeding ourselves with the right foods. There are different foods that are best before a workout and others that are great for after your sweat sesh. When we're working out or being active energy is being used(AKA glucose). In order to get that energy to use our bodies need carbohydrates, but not just any kind of carb. Complex carbohydrates are the most valuable for proper nutrition. Complex carbs include:

• Whole grains-whole wheat bread, oats, brown rice, quinoa, barley, farro, whole wheat pasta

• Fruit: bananas + apples

• Green veggies

• Sweet potatoes

• Beans/lentils

• Yogurt/milk

• Squash

A great pre-workout meal/snack would be a piece of 100% whole wheat toast with peanut butter and banana. A good amount of complex carbs with some healthy fats and protein in order to benefit those muscles as well! Some other pre-workout meals/snacks are:

• Protein smoothie

• Avocado toast with eggs

• Protein ball

• Greek yogurt

• Piece of fruit

• Overnight oats with chia seeds and banana

• Whole wheat crackers with nut butter

Once you've completed your workout give yourself a high five, load up on some hydrating water, and refuel your body so you can repair and build those muscles. Since you used all your energy while working out you're going to need to replace that glycogen, but you also really worked those muscles so protein is in need. A meal/snack with complex carbs and protein is the best for our bodies after our exercise. I learned that chocolate milk is actually great to drink after a workout. Milk is generally 87% water(hydrating), it is also a carb, provides protein, and some fat~all the goods! Go for the low-fat chocolate milk and stick to the serving size to avoid extra sugars. Here are some other great post-workout meals/snacks:

• Brown rice, chicken, broccoli(sub for any animal protein or veggie)

• Corn tortilla tacos with black beans, avocado, bell peppers, and spinach

• Apple with nut butter

• 1/2 of a protein bar-Rx, GoMacro, Kind, Lara, Perfect

• Turkey sandwich with hummus, cucumber, tomato, and carrots

• Cup of nonfat plain yogurt with flax meal

• String cheese with berries

• Eggs with 100% whole wheat toast

• Oatmeal with nuts and berries

Food is fuel. Don't skip a meal-you're losing the opportunity to build a stronger body! Happy fueling~