**For peak performance, it’s important to stay well-fueled during workouts **with the right mix and timing of carbohydrates, fluids, and electrolytes to replace what's lost during exercise.

Before your workout

Consume a meal rich in carbohydrates, moderate in protein, and lower in fat 2-4 hours before exercise. Examples include:

A bagel with 2 tbsp natural nut butter and a banana

Low-fat plain greek yogurt with berries and a small salad with chicken

Peanut butter and jelly sandwich with a glass of milk

Spiced breakfast quinoa

Creamy cocoa oatmeal

If your workout is greater than 60-90 minutes and higher intensity, consume a snack rich in carbohydrates with minimal protein and fat 30-60 minutes prior to the workout. Examples include:

A handful of dried fruit

A very small bowl of oatmeal

15-20 grapes

1 whole grain waffle

15 mini pretzels

2-3 mini boiled potatoes with a sprinkle of salt

Always be sure to hydrate. Before workouts, water is best.

During longer workouts

Replenish every 45-60 minutes with easily digestible carbs. Examples include:

Bananas

¼ cup raisins

1 Lara Bar

1 tbsp of honey

6-12 ounces of fluids every 15 minutes such as a sports beverage or coconut water.

After your workout

Refuel with a combination of carbs and protein within 30 to 60 minutes to aid recovery, replenish glycogen stores, and repair muscle. Examples include:

1 ½ cups organic low-fat chocolate milk and ¼ cup almonds

¼ cup homemade granola on top of 6 oz plain Greek yogurt and 1 cup blueberries

Homemade fruit smoothie with 1-2 scoops of whey protein powder

Avocado on 2 slices of whole grain toast and 2 eggs

1 string cheese, 1 cup of apple slices, ¼ cup pretzels, and 2 tbsp peanut butter

Recipes

Spiced Breakfast Quinoa

Makes 2 servings. Total Time: 25 minutes

Ingredients:

⅔ cup quinoa

1 ½ cups water

¼ tsp ground cinnamon

¼ tsp ground cardamom

1 small apple, chopped

2 tbsp dried cranberries

1 heaping tbsp chopped walnuts

Directions:

Rinse quinoa in a mesh sieve for 1 minute. In a saucepan over medium heat, combine the quinoa and water. Bring to a simmer, cover, reduce the heat to low, and cook for 15 minutes.

Add the cinnamon, cardamom, and apple. Cook for 5 minutes.

Add the cranberries and walnuts. Stir for 1 minute, or until hot.

Nutrition Information Per Serving: 311 calories, 55 g carbs, 8 g fiber, 9 g protein, 7 g total fat, 1 g saturated fat, 11 mg sodium.

Creamy Cocoa Oatmeal

Makes 6 servings. Total Time: 35 minutes

Ingredients:

1 ½ cups steel cut oats

2 cups water

2 cups low-fat organic milk

2 tbsp maple syrup

1 mashed banana

3 tbsp ground flaxseed

2 tbsp unsweetened cocoa powder

1 tsp ground cinnamon

¼ tsp ground nutmeg

⅓ cup finely chopped walnuts

⅓ cup dried tart cherries

Directions:

In a large saucepan, combine the oats, water, and milk. Bring to a boil. Reduce heat to low and simmer for 15 minutes.

Stir in the syrup, banana, flaxseed, cocoa, cinnamon, and nutmeg. Simmer for 10 minutes, stirring occasionally. Stir in the walnuts and cherries.

**Nutrition Information Per Serving: **243 calories, 35 g carbs, 5 g fiber, 8 g protein, 9 g total fat, 2 g saturated fat, 44 mg sodium.

Post-Workout Berry-Oatmeal Smoothie*

Makes 1 serving. Total Time: 5 minutes

Ingredients:

1 cup fat free organic milk

½ cup unsweetened frozen blueberries

½ cup fat free plain Greek yogurt

¼ cup old fashioned rolled oats

1 tbsp ground flaxseed

Directions:

Combine the milk, blueberries, yogurt, oats, and flaxseed in a blender. Process until smooth.

Nutrition Information Per Serving: 306 calories, 42 g carbs, 6 g fiber, 24 g protein, 5 g total fat, 0.5 g saturated fat, 149 mg sodium.

*Great for someone who may not like protein powder.