I am not a regular exerciser, have never taken anatomy, and don’t care much for anything medical-related. However, I do try to regularly exercise, and get a great workout in.
Unfortunately, without a lot of knowledge on how food breaks down in the body or what happens as you exercise on a molecular level, I am often doing my workouts and my body an injustice. And one of the biggest things I do wrong but can easily fix is what I eat and drink before a workout and after a workout. So, I am thankful for DripDrop and SheSpeaks for sponsoring this post today and for providing me with product.
Yesterday, I went to the gym and decided to really push myself, and I ran a 9:06 minute mile which is probably the fastest mile I’ve done in years! In total I covered 3 miles in under 35 minutes, which is pretty awesome for me!
Afterwards I was beat, but wanted to make the most of my gym membership and outing, especially as the kids were safely being watched in the childcare. I started working on some machines, focusing a little on abs and some arms.
As I was staring off at the mute TV for a minute, a trainer came by and asked how I was doing, and if I would like to work out with him today because his trainee didn’t show up, so he was free. I said sure! I had never had a personal trainer work with me ever before.
We started this pretty interesting workout, using a kettle-ball for the first time and stretchy rope things attached to the wall. But, I was starting to get really, really tired. So, he had me go to a different room and do a weight machine, but then I was just weak and started to feel light-headed and sick. I told him this and he told me some things that would be better to eat before a workout, as well as after.
Because, do you know what I had for breakfast that morning? You know the morning before I ran 3 miles? Frosted Flakes and milk. Yup. The breakfast of champions!
Apparently cold cereal is not the best thing to eat before an intense workout. So, after hearing what he told me, as well as after doing some of my own research, I have compiled the following suggestions and lists. Because, don’t be like me, and feel completely horrible after a workout (or during!). I had to sit down for a long time, drink a bunch of water, and begged off a granola bar from one of the child watch personnel. I couldn’t muster up the strength to stand up and carry my son to the car and drive home I was so weak and utterly exhausted!
So, if you want a great workout that will do your body some real good, make sure it has the proper fuel to get you to your goals:
What to eat before a workout:
It is generally recommended that you eat at least 45 minutes or more after eating to begin your workout. These are some great options of things to eat before you begin:
- Bananas
- Blueberries
- Apples
- Watermelon
- Peaches
- Grapes
- Oranges
- Cantaloupe
- Bread
- Bagels
- Oatmeal
- Pasta
- Greek Yogurt
- Granola
- Energy Bars/Gels
- Peanut Butter
- Whole Wheat Toast/Bread
- Cheese
- Trail Mix
- Dried Fruit
- Sunflower Seeds
- Nuts
- Honey
- Bowl of Cereal
- Cottage Cheese
- Brown Rice
- Chicken
- Turkey
- Tofu
- Beans
What to drink before a workout:
Again, it is recommended to hydrate well before your workout will begin, at least 45 minutes, but to also not overdo it.
- Energy drinks
- Water
- Smoothie
- Caffeine
- Pure Berry Juice
- Orange Juice
- Coconut Water
- V8 Juice
What to eat after a workout:
- Grilled Chicken
- Mixed Vegetables (Sauteed or steamed)
- Eggs
- Avocado/Guacamole
- Salmon
- Sweet Potato
- Bananas
- Hummus
- Tuna Fish
- Spinach
- Yogurt
- Bean Burrito
- Beans
- Cheese
- Oatmeal
What to drink after a workout:
- Chocolate Milk
- Sports Drink
- Water
- Smoothie
- Protein Shake
- Orange Juice
- DripDrop
DripDrop – A New Way to Hydrate
Apparently, many of us are thirstier than we think, and are at risk of dehydration without the vigorous workout at the gym. I know I personally do not drink enough water throughout the day, and I do get fatigued and sometimes get headaches or become weak and light-headed.
I was certainly feeling this way yesterday during my workout. Clearly, I had not enough of the right foods before, nor drank enough water. I was weak. When I got home I replenished with a banana and yogurt and by mixing and drinking a DripDrop packet mixed into 8 oz of water (and drank another glass about an hour later). 
So, what is DripDrop? It is a simple, cost-effective powder solution that allows everyone to treat mild to moderate dehydration with a safe, medical-grade solution. Their hydration powder packets fit easily in the medicine cabinet, travel kit, purse and gym bag, so it’s there when you need it. Simply mix with water and consume.
Plus their berry flavor taste delicious (better than many sports drinks in my opinion – I don’t really like them much). My daughters even enjoyed drinking some with me (Yes! It’s great for kids too!). DripDrop boasts that it hydrates 34% faster than water alone, and 20% faster than a sports drink. It contains the perfect ratio of sodium, sugars, and potassium.
DripDrop is available at CVS, Walgreens, and H-E-B for about $10 and right now you can score a $2 off coupon HERE.
I was told at the gym today that people should be drinking about half of their body weight in ounces. So, if I weigh 145 lbs, I would need to drink about 72 ounces of water every day, or slightly more than four 16.9oz bottles of water, just to stay fully hydrated. If I workout or exert myself, I will need more in addition to those 72 ounces.
What are your favorite ways to fuel up before a workout? How do you make sure you are staying hydrated everyday?
If you need some tips on how to start running, especially when you hate it? Check out this post! Then learn how to make your 30 minutes of cardio feel like 5 here.
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Great tips for what to eat before and after a workout! I’m always so hungry after working out.
Great tips. I haven’t heard of Drip drops before. I bet they would be great to have on hand for cold and flu season. I drink tons of water, usually with a couple of slices of lemon and some mint leaves thrown in. It gives it a little flavor, without adding bad things. I like having some fresh fruit after a workout or mashed avocado on a whole wheat english muffin. I’m not a big yogurt fan, so that doesn’t happen too often.
Great information, Katelyn.
With all due respect the information provided is not accurate and random. EXAMPLE never eat peanut butter before a workout as fatty food are harder to do digest and could cause gastrointestinal issues. That’s just one example of from the above lists…
I always enjoy reading your blog posts and sm learning so much from you. Thanks for the great advice,I will put them into practice.
Excellent job on the article, it’s very important what you take in your body before and after a workout. I personally watch on my diet and take supplements as well because they contain all the nutrition my body needs before a workout. I started using NLA for her after reading about it here http://www.supplementscience.net/top-5-pre-workout-women/ and I am very satisfied with the results of the product and my body 🙂