I'm sure you all know by now how crucial it is to get the proper fuel before a workout, and also refueling afterwards. But some of you still may be asking why it is so important. So here's a breakdown of what you should and shouldn't eat, and why. Pre-workout meals should mainly be composed of "slow-burning" complex carbs: fruits, veggies, whole-grain bread, brown rice, wheat pasta, and oats. Given that they are your body's main source of energy, you want most of your pre-workout meal to be composed of carbs. Complex carbs take longer to convert to glucose. So this will keep your blood sugar level consistent and keep you from crashing in the middle of your workout! The other 15-20% of your pre-workout meal should consist of protein: egg whites, lean meats, fish, greek yogurt, cottage cheese, etc. Fat takes the longest to digest in your body, which will use up more energy in your body. Try to avoid fats before your workouts. If your meal is between 100-300 calories, give yourself about 45-60 minutes to digest the food before you hit the gym. If your meal is bigger, more along the lines of 400-600 calories, it'll take your body longer to digest it (up to 2-3 hours!) Since I wake up really early, i'll have a small bowl of oats and egg whites topped with blueberries, along with my cup of coffee. Now, as far as the post workout meal goes, timing is crucial. You want to get something in fast after your workout, in that "window of opportunity", between 15-45 minutes after you do your last rep.Whenever you lift weights or strength train, what you're doing is breaking down old muscle fibers, in order to build new, bigger, stronger ones. Exercise breaks down our muscle carb stores and protein structures. So what exactly do you need in order to rebuild those hungry muscles? Well, carbs and protein. As far as protein goes, you can't go wrong with a whey protein shake. As I explained in a previous post, whey protein is a fast digesting protein, so it will get to your muscles quickly! It's crucial that you get a source of carbs after your workout along with your protein shake. You need the right amount of carbs that will give you an adequate insulin release. When you consume carbohydrates after your workout, you will promote a large insulin release, increase glycogen storage, and increase protein repair. A good "amount" to refer to is about .8 grams of carbs per kg of body weight. Fruit is a great way to get carbs in fast after your workout. Even blending a banana up with your shake can be delicious! But a big mistake a lot of people make is incorporating fat in with their post workout meals, because as I stated before, it takes the longest to digest. A lot of people like to add peanut butter to their post workout shakes.. Don't! Your muscles only require protein and carbs immediately after. And boy are they hungry for them!I always have my whey shake, 1/2 or 3/4 of a banana, and a rice cake. About an hour after, try to get in a whole meal. It's so important to nourish and feed your body after an intense workout. If you want to see results, don't skip out on the pre/post workout fuel! Be sure to drink plenty of water to re-hydrate as well!