Good Nutrition for a Great Workout
After weight loss surgery, the right nutrition makes a world of difference when you combine it with regular exercise. Staying hydrated and having enough of the right kinds of fuel for your body is important to your progress and your new healthy lifestyle.
Water is the healthiest way to stay hydrated — at least 64 ounces per day will do the trick. You most likely won’t need electrolyte-based (or sports) drinks unless you’re exercising for more than 40 to 60 minutes at a time. If you do need a sports drink, make sure it’s no sugar added. During your workouts, be sure to slow down and take small sips to stay hydrated.
Food is Fuel
Ideally, you should eat about 1 to 3 hours before you work out, depending on how your body tolerates food. It’s best not to eat right before a workout as you may experience some stomach discomfort.
Carbohydrates for fuel and some protein to support muscles will give you a balanced pre-workout snack or meal.
Suggestions for pre-workout fuel:
- A banana and peanut butter (or another nut butter)
- Apple and low-fat cheese
- Greek yogurt with berries
- Low-fat cottage cheese and sliced pineapple
- Low-fat milk or nut milk and fruit
After your workout, it’s important to replace what you’ve burned for a good recovery. Your post-recovery snack should include a form of carbohydrate, some protein and plenty of water. After a vigorous workout, try to refuel within 15 minutes. Eat within 30 to 45 minutes after a moderate workout or light jog.
If you’ll be eating a meal soon after your workout, you won’t need a post-workout snack.
Suggestions for post-workout fuel:
- Healthy smoothie
- Low-fat, low-sugar chocolate milk
- Turkey with cut veggies, like carrots
- Yogurt with berries
- ½ protein bar and a fruit
Your Experts in Bariatric Care
By following these simple nutrition tips, you’ll stay on track with your weight loss goals and properly fuel your body for an active lifestyle. As your experts in bariatric care, we know that weight loss surgery is more than just a medical procedure. It offers you the chance for a fresh start and a new you. We’ll be by your side for the whole journey, from your first pre-op consultation to helping to guide you as you begin your new life post-surgery.
Learn more about how we can help you achieve your dreams here.