Fit Tip: What to Eat Before & After a Workout

Fit Tip: What to Eat Before & After a Workout
Hi everyone, it’s Allison here! When it comes to eating healthy and working out, I rarely fall off the bandwagon. Some of my favorite things in life are leafy salads, green tea, sweaty spin classes and hot yoga. And I rarely miss my 6am workout before heading into the LC offices during the week. But despite being a bit of a health nut, there is one habit I have yet to break…

I’ve never been one to eat before a workout. In fact, I usually just have a few sips of coffee then head straight to the gym. Yes, I know this isn’t the best habit, but I didn’t know just how bad it was until I recently did some research. According to Livestrong, you can maximize your workout as well as your energy throughout the day if you eat the right foods pre sweat sesh. Making sure our bodies get enough nutrients before and after a workout actually helps to keep our immune systems functioning and our blood sugar levels more stabilized throughout the day. Basically, this means that if you’re like me and you tend to exercise on an empty stomach, you’re not fueling your body correctly.

I talked to Lauren’s trainer, Jarett Del Bene, who gave me some great tips to try and foods to eat before and after a workout. Here’s what he recommended…

  • If you workout in the morning…
    “You need to eat within 30 minutes of waking up so you can jump-start your metabolism.” Try having a few bites of oatmeal or half a banana—having something is your system is better than nothing.
  • If you workout in the afternoon…
    “Eat a light snack if you are hungry before your workout.” Jarett recommends power foods like a small bowl of oatmeal, a banana, apple slices with peanut butter or muscle milk.
  • After your workout…
    “Eat within 30 minutes after your workout so your body doesn’t start burning muscle.” It’s important to fuel your body with some form of protein, so grab a handful or almonds or whip up a protein shake. Then, eat small meals every 3 hours throughout. Even If you’re not hungry, you should at least have a small snack. This will prevent you from waiting too long to eat and then overeating because you feel starving.


Livestrong
also recommends avoiding foods that are high in fat and anything spicy before working out to avoid feeling sluggish and getting an upset stomach. It’s also extremely important to make sure you are hydrated before you hit the gym. Try to drink two to three cups of water a few hours before you workout and remember to bring your water bottle with you. Then hydrate throughout the day to replace all the H20 you lost while sweating it out.

No matter how you look at it, you should be eating and working out to feel healthy and good about yourself. Take a hint from this Beauty Note post and remember that being healthy is beautiful.

How do you fuel up before a workout?

Share your tips and favorite pre and post workout snacks in the comments below.

For more health and fitness tips, follow Jarett on Twitter by clicking here.

xx
Allison
Team LC

Photo Source: Motha
Sources: MSNBC, Livestrong.com, MayoClinic
Categories: Allison Norton, Get Fit, Health, Slim Tip
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  • Melissa Panici

    These are awesome tips! I eat sliced apples with peanut butter before a workout. I have become addicted to apples and peanut butter! Sometimes I drink a Special K shake before or after a workout. Lots of protein and it fills you up!

  • Taanjaa

    You what i needed to know!

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  • Kelby Peachey

    Great tips! I really enjoy eating Greek Yogurt and an apple right before my workout. It helps keep me full, longer and fuels me with energy.

    -Kelby
    http://peachypains.com

  • prey pray

    Immediately after lifting weights its a good idea to have an orange or any sweet fruit. The jolt of glucose is good for building muscle. A glass of oj is good, but there is to much sugar so you are better off with the actual fruit.

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  • Amy Breckenridge

    i love luna bars and i like to eat them before i work out! the lemon flavor is my favorite. i normally work out after work (so around 6.15pm) and i try to eat the luna bar around 5.15 or so before i leave the office. :)
    xoamy
    http://www.cupcakesncouture.com/2013/01/shopping-list-cocktail-rings.html

  • Ashley Rizzardo

    Seriously, I needed this post! I just started going to the gym and really working out, so I am still kind of a lost puppy. Thanks for this!

    http://allthatglitters.co.nr

  • hooleywithaz

    i am so not a morning person lately, so my workouts are usually at night. i usually eat dinner right after i work out, but i think i will start eating a handful of peanuts or a banana before i heard to the gym.
    http://hooleywithaz.com

  • Rachel Trampel

    This is great advice! I am really horrible about eating something ahead of working out and then I get super hungry after working out.

  • LMGR

    Just started a new daily health regimen.. Overnight Oats with blueberries, sliced almonds and honey for breakfast, an orange for a morning snack, a kale, avocado, raspberry, walnut, grilled salmon salad with a citrus-balsamic dressing, p90x workout program, an apple with thin garlic slices and honey for after workout snack, and a smart decision when it comes to making dinner. So far so great!

  • Meghan Conard

    Great tips! I’m a huge fan of protein shakes. I make this one regularly: vanilla light muscle milk protein powder, banana, peanut butter, dark chocolate almond milk, ice – so delicious!)
    xx-MC
    http://mc2squared.blogspot.com

  • Cassidy Short

    Great tips! Thanks, will have to try :)

    xoxo
    Cassidy

    http://norebeccaforayear.blogspot.com/

  • marry kelly

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  • Heather Henderson

    Great post! I’ve definitely realized that it’s hard to keep up my running in the morning compared to in the afternoon, and I think that’s due to my food intake and water intake. I aim for 8 cups of water a day, two before the gym, four at the gym, and two after the gym, but I usually exceed that.

    http://www.hsquaredfashion.com/

  • kjandersen11

    A banana before every workout. Raisins afterwards. Read somewhere that raisins are great post-workout.
    http://kjandersen.wordpress.com/

  • Beth

    I know a great protein that would be perfect before or after a workout. It is called Aria. It is natural and made for women. I like to use coconut milk with it because it tastes better and has less calories than milk also you won’t have to worry about unwanted hormones. Aria only has 90 calories so you don’t have to worry about adding a bunch of calories to your diet and it is inexpensive. Hope this helps anyone trying to lose those extra unwanted pounds.

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  • Sydney

    I will definitely have to keep this in mind for the next time I work out! Great tips!

    Sydney xo
    http://nowastedbreath.blogspot.com/

  • Heather M

    I’m a fan of the post-work work-out (can’t get up earlier then absolutely necessary) so I’m usually fairly hungry before my work out – an apple and small granola bar does the trick for me – and then a healthy dinner as soon as I get home (it’s always easy to cook healthy when you feel healthy).

  • Nathalie
  • HistoryBeauty

    Great tips! I love eating bananas before my workouts.

    Check out my beauty channel and blog!!
    http://www.youtube.com/Historybeauty

    http://historybeauty.blogspot.com

  • Andy Hitt

    A great way to start the day and fuel my body before my workout is to incorporate the delicious Overnight Oats recipe. I make them at night with either my favorite fruits or some cinnamon, and in the morning, right before I head to the gym for a run, I take a few bites to get a little something solid in my stomach. Also, looking forward to this tasty treat waiting for me in the fridge helps me power through the workout. :)

  • Emily

    I am kinda naughty and just have preworkout supps before I exercise which help give me a great energy boost but since I workout straight before dinner – I always make sure I get enough fuel to replenish my body (proteins, maybe a good carb and tonnes of veggies!)

    xo Emily @ http://www.hungrydelights.com/

  • Deanne Castro

    Greta tip!

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  • Alice Want

    I can see a smiling face, Lovely!

  • Leanne
  • Alyssa

    About 30 minutes before a workout, I like to eat a banana and a healthy granola bar with a glass of water to hydrate myself.

    After a workout, I like to have a handle of almonds or something else with protein – like an apple with a little peanut butter. Protein helps restore muscles and also keeps me from overeating later on.

    Visit my blog – http://www.alyssamarierose.com

  • kristin gupton

    I work until 5:00 in the evening, and head straight to the local YMCA for
    Class, or maybe a 45 min run. Any suggestions about what to eat
    From work and heading to the gym?

  • Alexa Doyle

    could i replace a protein shake with a breakfast essential from shop rite

  • Susy Valencia

    Oh man! Thank you!

  • natashap

    These are great tips! Personally, I work out in the evening around 530 and about 45 minutes before I eat an apple. Also, almost every single morning I eat a bowl of plain cheerios, but I add a bit of protein powder to the milk and you can do the same with oatmeal too. I use natural protein, and you can barely tell it’s there.

  • Sydney Bearchum

    @ Kristin- I love those Odwalla chocolate protein shakes. They are 320 calories and have 25 grams of protein. So, if you have a sensitive stomach, I would suggest only drinking half before a workout. But maybe you are one of those lucky people who can

  • marina Leps

    Before a workout i’ll eat half a bagel& after usually a Booster Juice with protein :D

  • qry

    I do everyday

  • marry kelly

    Hi Allison
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  • David

    hi allison..

    thank you very much for the tip.. it helps a lot..

  • David

    hi allison..

    thank you very much for the tip.. it helps a lot..

  • David

    hi allison..

    thank you very much for the tip.. it helps a lot..

  • Katie

    Thanks Alison for the tip it’s working for me. Staying fit is a big thing for me.

  • g3mini87

    Will have to start eating before working out. I usually workout on an empty stomavh & there are days when I do feel sluggish.

  • EBJerm05

    Hey girl! Never workout on an empty stomach! You will actually end up burning muscle and looking “”skinny fat.”” At the very least eat an apple (quick burning) and some sort of carb (oatmeal, granola, etc).

  • EBJerm05

    Hey Kristin,

    How far is work from the Y? I’d suggest a large apple with some peanut butter for fuel, a banana & some almonds, or a protein shake. These will give you enough energy to complete an effective workout without overloading your stomach!

  • EBJerm05

    Hey Alyssa,

    Try adding more protein in after your workout. A little bit of peanut butter is not enough protein for recovery, try adding in a protein shake after. I recommend 1g of protein per 1lb of weight on your body per day. It sounds like a lot of food but it will actually aid in weight loss!

  • Sammah

    Peanut butter and jelly sandwiches are always something I like to eat before a workout. I typically have to workout after I’m finished with work. My gym is a little too far away for me to wake up really early and drive to, realistically, and the Wisconsin weather I’m used to isn’t the best for motivation or running outside more than a couple months out of the year!

  • merrem1

    I go to a 5 am spin class- I usually don’t eat before I go….. Should I try to eat something on the way? I already get up at 4:15, and don’t want to get up earlier to eat…………..

  • GPS

    Hi Jermov – What is skinny fat and how do i prevent it? I do I know if i have skinny fat?

  • EBJerm05

    Skinny fat is a term personal trainers (me), use to describe someone who is skinny, but not toned. If you look at a lot of people who only run or so cardio (no weight lifting and poor diet), they look good with their clothes on. BOOM – hit the beach, the swim suit goes on and they look flabby. Lifting 3x per week & with a proper diet, you will see results faster & look better. Check out the “”Livefit”” program – you’ll see amazing results & it’s really easy to follow (workout + meal plan.)

  • EBJerm05

    Hey Merreml – At the very least, get a large apple & some yogurt into your body. Especially when it comes to spin, you don’t want to end up passing out or getting sick while in class. If you can, invest in some high quality protein powder (Optimum Nutrition or MetRX) and do a shake on the road as well. Good Luck!!!

  • Samantha Tananbaum

    This is super helpful! I usually have fruit before I work out, but I haven’t been including protein. Good to know!

  • Samantha Tananbaum

    This is super helpful! I usually have fruit before I work out, but I haven’t been including protein. Good to know!

  • Samantha Tananbaum

    This is super helpful! I usually have fruit before I work out, but I haven’t been including protein. Good to know!

  • Mary T

    I wake up at 6:20am, drink 1 glass of water and immediately begin my workout at home. I do not eat before it but I feel like I have enough energy to do my 45 minute workout. Is there any food I can fit in before the workout that would improve my results? Also, I wait almost a full hour between finishing my workout, getting ready for work and then getting to work before I can eat breakfast. Is there a better plan for my morning that will aid in better results? I workout hard and want it to show :)!

  • Mary T

    I wake up at 6:20am, drink 1 glass of water and immediately begin my workout at home. I do not eat before it but I feel like I have enough energy to do my 45 minute workout. Is there any food I can fit in before the workout that would improve my results? Also, I wait almost a full hour between finishing my workout, getting ready for work and then getting to work before I can eat breakfast. Is there a better plan for my morning that will aid in better results? I workout hard and want it to show :)!

  • Mary T

    I wake up at 6:20am, drink 1 glass of water and immediately begin my workout at home. I do not eat before it but I feel like I have enough energy to do my 45 minute workout. Is there any food I can fit in before the workout that would improve my results? Also, I wait almost a full hour between finishing my workout, getting ready for work and then getting to work before I can eat breakfast. Is there a better plan for my morning that will aid in better results? I workout hard and want it to show :)!

  • Mary T

    I wake up at 6:20am, drink 1 glass of water and immediately begin my workout at home. I do not eat before it but I feel like I have enough energy to do my 45 minute workout. Is there any food I can fit in before the workout that would improve my results? Also, I wait almost a full hour between finishing my workout, getting ready for work and then getting to work before I can eat breakfast. Is there a better plan for my morning that will aid in better results? I workout hard and want it to show :)!

  • Mary T

    I wake up at 6:20am, drink 1 glass of water and immediately begin my workout at home. I do not eat before it but I feel like I have enough energy to do my 45 minute workout. Is there any food I can fit in before the workout that would improve my results? Also, I wait almost a full hour between finishing my workout, getting ready for work and then getting to work before I can eat breakfast. Is there a better plan for my morning that will aid in better results? I workout hard and want it to show :)!

  • Mary T

    I wake up at 6:20am, drink 1 glass of water and immediately begin my workout at home. I do not eat before it but I feel like I have enough energy to do my 45 minute workout. Is there any food I can fit in before the workout that would improve my results? Also, I wait almost a full hour between finishing my workout, getting ready for work and then getting to work before I can eat breakfast. Is there a better plan for my morning that will aid in better results? I workout hard and want it to show :)!

  • chmterre

    I’m reading this article at the moment: http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html?m=1. It’s far more informative and tells you exactly which combo of foods are best for your body and workout. Hope this helps!

    P.S. I promise this isn’t spam! lol

  • chmterre

    I’m reading this article at the moment: http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html?m=1. It’s far more informative and tells you exactly which combo of foods are best for your body and workout. Hope this helps!

    P.S. I promise this isn’t spam! lol

  • chmterre

    I’m reading this article at the moment: http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html?m=1. It’s far more informative and tells you exactly which combo of foods are best for your body and workout. Hope this helps!

    P.S. I promise this isn’t spam! lol

  • chmterre

    I’m reading this article at the moment: http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html?m=1. It’s far more informative and tells you exactly which combo of foods are best for your body and workout. Hope this helps!

    P.S. I promise this isn’t spam! lol

  • chmterre

    I’m reading this article at the moment: http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html?m=1. It’s far more informative and tells you exactly which combo of foods are best for your body and workout. Hope this helps!

    P.S. I promise this isn’t spam! lol

  • chmterre

    I’m reading this article at the moment: http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html?m=1. It’s far more informative and tells you exactly which combo of foods are best for your body and workout. Hope this helps!

    P.S. I promise this isn’t spam! lol

  • chmterre

    I’m reading this article at the moment: http://www.shawncanblog.com/2012/05/what-you-should-eat-before-and-after.html?m=1. It’s far more informative and tells you exactly which combo of foods are best for your body and workout. Hope this helps!

    P.S. I promise this isn’t spam! lol

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Val_E

    I try to always have a V8 low sodium, banana,or apple in my purse for a quick snack so i am not starving when i’m out and about. I usually have one of those snacks on my way to the gym since i work from 5am till 2pm.

  • Lori Stocksett

    I am 46 – walk my dog in the am for about 30 minutes – work 2 jobs so I typically get to the gym at 9:30pm – always hate to eat when I get home but I’m hungry! Suggestions??

  • TStrahlendberg

    Finishing my first half marathon in Bamberg (Germany) this year within 2 hours (incl. plenty of escalation!) I learned that a body doesn’t need to be “”fed”” all the time. Small somethings and PLENTY of WATER is the best you can do. I usually share one banana with my dog prior to a run and have a green glowing smoothie afterwards instead of a meal. Always make me feel very healthy and ready for a great day!

    http://taty-in-newyork.blogspot.com

  • TStrahlendberg

    Finishing my first half marathon in Bamberg (Germany) this year within 2 hours (incl. plenty of escalation!) I learned that a body doesn’t need to be “”fed”” all the time. Small somethings and PLENTY of WATER is the best you can do. I usually share one banana with my dog prior to a run and have a green glowing smoothie afterwards instead of a meal. Always make me feel very healthy and ready for a great day!

    http://taty-in-newyork.blogspot.com

  • Tanja Heijnen

    I start everymorning with the Herbalife healthy breakfast.
    It’s water with aloe juice, thermojetic’s herb tea and a delicious nutrition shake with about 19gr of good carbohydrates and 17.5gr protein.
    When I finished my workout I take a Herbalife recovery shake.
    Which I think is great. I never have muscle pain and ever since I eat these products I feel more energised every day.

  • Shewill

    So I work out for three hours in the morning but if I just have a small breakfast before working out my stomach is grumbling away! Help please!!!

  • Shewill

    So I work out for three hours in the morning but if I just have a small breakfast before working out my stomach is grumbling away! Help please!!!

  • Shewill

    So I work out for three hours in the morning but if I just have a small breakfast before working out my stomach is grumbling away! Help please!!!

  • Shewill

    So I work out for three hours in the morning but if I eat a small breakfast my stomach is growling away within the next hour or two! Help Please!!!

  • Shewill

    So I work out for three hours in the morning but if I eat a small breakfast my stomach is growling away within the next hour or two! Help Please!!!

  • Shewill

    So I work out for three hours in the morning but if I eat a small breakfast my stomach is growling away within the next hour or two! Help Please!!!

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  • Dr. Floras

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  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • Karen Philip

    I take what the Pro’s take ! AdvoCare! I mean – Jason Witten- Dallas tight end, Drew Brees-New Orleans Quarter Back, NASCAR DRIVER- Austin Dillon & many more,these products are tested by InFormed Choice for any Banned substances. I take SPARK- as soon as I wake up,gives me long lasting focus all day & energy too/only 48 cal & No Sugar,i have a good b/fast that has protein, i have fruit. I take Thermoplus 1/2 hr before b/fast-that helps stimulate metobolism & innovative weight-loss enhancer,I also take 3 Catalyst 15 mins before my workout-that supports muscle tone & enhances strength & energy,I drink plenty of water have my snacks inbetween,Before my lunch & dinner I take 2 OMEGAPLEX -thats the best out there, unbelievable! Within 30 minutes of my workout I take Muscle Gain protein shake mix- it has 25 grms proteins & 130 calories, easily digestible its like silk! and then I take 3 tablets of Nighttime Recovery-this supports muscle repair & enhances muscle growth, just before i go to bed ,love it for its results as I don’t feel sore the next day.The Results are Phenomenal.. I was at a plateau at 167 lbs , I got on the 24day Challenge ( its a Herbal cleanse + core nutrition)i am now at 158 and feel like a MILLION BUCKS!!

  • nicole Smith

    These were some great tips.

  • SantI Velo

    I personally prepare a completely nutritional and healthy shake, 12 oz of water with 3 spoons of USANA

  • SantI Velo

    I personally prepare a completely nutritional and healthy shake, 12 oz of water with 3 spoons of USANA

  • Diesel

    Pre workout/ 1/2 a scoop of karbolyn and 1 scoop of pump HD. Post workout/ 40 grams of whey isolate and 1/2 a scoop of karbolyn

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