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Just as we discussed the importance of good sleep habits last week, this week Athletic Republic in Orange County would like to remind everybody of their pre and post training diets. Working out without the proper fuel can be detrimental to your training and not eating after a training session can greatly decrease your results. For this, we have a few healthy pre and post training meals to help you achieve maximum fitness.


Bananas: they’re nature’s PowerBar! Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Many experts especially recommend bananas for morning exercisers.

Oats: oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, but they’re not so full of fiber that they’ll cause gas. This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. About one cup at least 30 minutes before you begin exercising should do you good!


Eggs: Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. ;

Quinoa: For your dose of carbs, brown rice would work, but it can’t compete with all the vitamins and nutrients found in quinoa. It also contains far more protein and fiber than brown rice, and requires less time to prepare.

Orange Juice: After your workout, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.

The food you eat before and after training makes a huge difference in the results. Not properly fueling your body before a session will keep you low energy and stop you from reaching full potential. Not replenishing your body after a workout can actually cause your body to deteriorate rather than improve. If you would like more dietary advice or information on sports training in Orange County, contact our experts today at (714) 972-2762.