What to do before and after exercising?

Exercising is good for the body but what we do before and after exercising is even more important. Fueling our bodies before and after exercising is not only beneficial for overall health, it helps the body recover.


According to WebMd it is important to drink 15 to 20 ounces of water one to two hours before your workout, 8 to 10 ounces, 15 minutes before you begin, and during your workout, drink another 8 ounces every 15 minutes. When we sweat we lose water and drinking water will help eliminate dehydration in the body.


Hydration is one key element but nutrition is also important. Eating a full meal 2-3 hours before a workout is beneficial to fueling the body and preventing glycogen depletion. If hunger is present before a workout its best to stick a carbohydrate and protein combination like a whole fruit, banana or apple, with peanut butter, or a protein shake, nothing too heavy.


After exercising consume a post workout meal within 45 minutes after completing your workout. Choose a combination of carbohydrates and protein to help the body rebuild glycogen and protein. Keep it simple, prepare a smoothie that includes carbohydrates and protein, this is a time saver, and eliminates the stress of preparing a post workout meal.

Stretching, yoga, and mobility exercises are a few other techniques to incorporate into a healthy lifestyle regimen, these have been shown to help reduce recovery time, and reduce soreness. Stretching can be performed before exercising. When performing the stretches make sure to breathe. Breathing is important because it helps relax the body, increase the blood flow, and aids in removing lactic acid build up.

Yoga is beneficial to recovery and the mind due to the calming effects it has on the body. Yoga takes the body through a series of poses with breathing techniques, to bring the body back to a present state of mind. This is beneficial since it helps people calm down and eliminate their focus on the future and the troubles of the past.


Mobility exercises are excellent for helping the body recover. Performing mobility exercises helps reduce stiffness, improve range of motion, and reduce stress on the body from strength training and high intensity workouts.

Exercising is beneficial to the body but what you do after a workout is even more important. Proper nutrition, recovery workouts, and rest will help the body become the quality machine that we need to do the things we enjoy.


Post Workout Smoothie

1 Serving

  • 1 Banana Frozen

  • ½ Cup of Cherries Frozen

  • ½ Cup of Pineapple Frozen

  • ½ Plain Plant-Base Greek Yogurt *I used Kitehill

  • 1 ¼ Cups of 100% Coconut Water

Blend all ingredients in mixer together



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