Wellcare Fitness & Health

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HAPPY NEW YEAR!!!

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So be sure to be equipped with the best sports gears when engaging into any form of exercise

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DID YOU KNOW?

To get the most out of your exercise and support recovery, focus on balancing carbohydrates, protein, and healthy fats at specific times around your workout.

BEFORE EXERCISE
▪️The goal is to provide energy and prevent hunger without causing stomach upset.

• 2–3 hours before: A balanced meal that is high in carbohydrates, has some protein, and is low in fat and fiber.
Examples: Grilled chicken with brown rice and vegetables, or a whole-grain sandwich with lean meat and a side salad.
• 30–60 minutes before: A small, easily digestible, carbohydrate-rich snack for a quick energy boost.
Examples: A banana or an apple,
Low-fat yogurt (especially Greek yogurt) or oatmeal

DURING EXERCISE
• For most workouts under an hour, water is sufficient for hydration.
• For high-intensity or endurance exercise lasting longer than 60 minutes, you may need a carbohydrate source.
Examples: A banana, raisins, or a low-fat granola bar.

AFTER EXERCISE
▪️The goal is to replenish energy and repair muscle tissue with a combination of carbohydrates and protein, ideally within a couple of hours of finishing your workout.
Examples:
Meals: Salmon with sweet potatoes, an egg omelet with avocado on whole-grain toast, or grilled chicken with roasted vegetables and rice.
Snacks/Drinks: Chocolate milk (provides an ideal mix of carbs and protein), greek yogurt with berries and granola, a protein shake with a banana
or cheese and fruits

For general health and performance, ensure your diet includes plenty of water-rich fruits and vegetables, lean proteins, whole grains, and healthy fats like those found in nuts, seeds, and oily fish.