Fuel Your Performance

What you eat, when you eat, and how much you eat can make a big difference in your energy, performance and recovery. I like to keep it simple and follow a basic method for fueling. I'm an evening workout person, so here's how it works for me:

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4 Hours Before Workout (lunch / meal):

Eat a complex meal with a protein (chicken, fish or lean red meat), a carb (brown rice) and vegetables or healthy fat (broccoli, avocado). Portion control is important. Palm-size for your meat, cupped hand for your carb, and a fist-size of vegetables.

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2 Hours Before Workout (snack):

Consume a light snack high in carbs and moderate protein -- Greek yogurt with granola or berries, banana with peanut butter

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Right Before Workout (boost):

Consume simple, easy-to-digest carbs for quick energy -- fruit, dried fruit, energy drink

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During the Workout:

Hydrate with water every 20 minutes. If the workout goes beyond an hour, use additional carbs like sports gels or chews.

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I hope this helps prevent energy crashes during this month's Murph Hero workout!  See you in the gym.