Have you ever been in the middle of a workout when suddenly a painful cramp hits you? You might be able to minimize muscle cramping and soreness with the right nutrition.

“It’s important to eat healthy, nutrient-rich food and drink plenty of water to fuel your body for your workout and to help your muscles recover afterward,” said Elizabeth Bilodeau, RD, LDN, a registered dietitian and health coach for Adventist HealthCare.

When to Eat

To ensure you have enough energy for your workout, plan to eat a light meal one to three hours before exercising and then another meal within an hour afterward to help your body recover. Don’t forget to drink water before, during and after exercise.

Type of Exercise

  • Cardio (biking, running, hiking, swimming)
  • High-intensity or strength training

What to eat

  • Plenty of healthy carbs and a little protein
  • Plenty of lean protein and some healthy carbs

For example…

  • Banana smoothie with nut butter or yogurt, or oatmeal with skim milk and flaxseeds
  • Salmon with brown rice and veggies or Greek yogurt with fruit and granola on top

Pre-workout almond berry smoothie

1       cup almond (or skim) milk

1       cup fresh spinach

1       banana

½      cup frozen blueberries

1       tablespoon almond butter

Blend ingredients together in a blender until smooth. Serves 1.

Courtesy of Adventist HealthCare Dietitian, Elizabeth Bilodeau, RD, LDN.

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