BE Strong BE Fit: Foods to Fuel Your Workout
What you eat is a critical part of your workout regimen! There are important considerations to make when planning your pre- and post-workout foods, and we're here to give you some simple guidelines.

First, let's start at the beginning of your day:

Hydrate!

Each morning, drink a 16 oz. glass of water soon after waking. This will help you:

  • Fire up your metabolism
  • Rehydrate after 7+ hours without water
  • Flush out toxins
  • Maintain normal bowel function

Continue to hydrate regularly throughout the day. Here's a simple equation to follow, to ensure you're getting enough water for your body's needs:

  • Divide your weight in half and drink that amount in ounces. Example: If you weigh 200 pounds, drink 100 ounces of water a day. Remember: Increase water if you're active.

Now, let's talk about what to eat before and after your workout:

Pre-Workout Fuel!

Before you work out, eat a simple snack (or very small meal) of complex carbs and some protein. You want to stay away from high fat or simple sugars. Remember: If you're going to eat carbs, healthy starchy carbs, like bananas, are best to have in the morning. Also, don't eat right before your workout! Here's a great breakfast or snack idea:

Overnight Oats: There are recipes galore for this on the internet. Stick to Greek yogurt, a bit of honey, some berries, a scoop of nut butter, almond milk and some steel-cut oats.

Post-Workout Fuel!

After your workout, you'll want to eat a high protein snack or meal with some complex carbohydrates (stick to veggies). It's also good to get some healthy fat, too, like avocado or extra virgin olive oil. Here's a great lunch or snack idea:

Grilled Chicken with Veggies: A serving of grilled chicken with an assortment of vegetables, like zucchini, peppers and onions, sautéed in olive oil is a great post-workout meal.

BE Strong BE Fit: Foods to Fuel Your Workout

Great Sources of Protein and Healthy, Complex Carbohydrates


  • PROTEIN
  • Organic chicken
  • Fish (choose fish with low mercury levels like Freshwater Coho salmon and wild-caught Alaskan salmon)
  • Organic, lean, grass-fed red meat
  • Organic free-range eggs
  • Nuts and seeds
  • Whey protein*
  • COMPLEX CARBS
  • Any vegetable
  • Dark green, leafy vegetables, such as spinach or kale
  • Apples
  • Grapefruit
  • Oatmeal (in moderation)
  • Beans and lentils
  • Sweet potatoes

*Ask your Chiro One team about our Right Whey supplement or visit: shopwellnesssource.com