Simple formula helps you fuel up before exercise _ local news – wcvb home

Your pre-workout meal is one of the keys to keep you from burning out midway through your routine. There is a simple formula when it comes to fueling up before you exercise.

All you need are three ingredients — and your hand.



First, a protein. You’re simply going to use the palm of your hand to measure the portion.

Add a carbohydrate. You are going to use a cupped hand to measure.


— a healthy fat. You are going to use your thumb to measure.

For proteins — think eggs, lean meats and fish. For carbs, try a small portion of oatmeal, vegetables or whole grain toast, and for fats — try nut butters or seeds.

“All of these principles are 2-3 hours pre workout in the morning. A lot of times we don’t have that time so you think about those same composition of ingredients in the form of a liquid like a protein shake,” said Heidi Zwart of Life Time Westwood.

Try a combination of almond milk, ice, half a banana, a handful of spinach, a thumb-sized amount of peanut butter and a scoop of whey protein powder.

This is the formula for a woman. For men — double it.

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