How long before a workout should you wait to eat? – That depends on what you eat. The larger the meal and the more the protein and fat content, the longer it will take to digest. We suggest waiting 3-4 hours after a large meal to exercise.

A smaller, high carbohydrate meal is a better choice for a pre or post workout.
Plain yogurt and fruit, skim milk and cereal or a BLAST™ Meal Replacement bar are good ways to fuel your body without the heaviness – and you should still wait 30-45 minutes.

If you are working out first thing in the morning, skip your regular breakfast, eat light; such as a big glass (250ml) of 1% or skim milk with half a multigrain bagel and a tablespoon of Jam. When you get back from your run or workout, have breakfast which includes carbohydrates, protein and fat. Your metabolism is elevated after exercising, so eating after a workout is a good way to take in calories while burning them at an accelerated rate.

Here are 10 great post-workout snacks:

• Skim or 1% milk (not only does it have protein and carbohydrates, it also has a lot of water, which will help replace fluids lost from sweating)
• Plain yogurt and a Soy Muffin
• Bagel with a slice of turkey breast (add desired veggies and mustard)
• Tuna salad (made with non-fat mayo) on whole wheat bread
• Banana shake made with banana, orange juice and vanilla yogurt
• Blast Meal Replacement Bar
• Juice and a handful of dry-roasted soy nuts
• Low-fat or non-fat cheese and crackers
• Vegetable bean soup and a roll
• Dried fruit and low-fat cheese
• 1 cup low fat cottage cheese and a whole wheat or multigrain bagel

Link to Canada’s Physical Activity Guide
www.paguide.com