Pre and Post tips for 'What to Eat' for your exercise. 

Before, During And After:

It's important to drink fluids before, during and after your workout. If you're sweating heavily or exercising for more than 60 minutes, reach for coconut water rather than a sports drink to keep you well-hydrated and fueled and replace the electrolytes lost in sweat. If you're working out for an hour or less in a climate controlled gym plain H2O should be fine.

Time It Right

After a really tough workout, you should try to eat a "recovery" meal within 30 minutes if possible. Training puts wear and tear on your joints, muscles and bones, and your body "uses up" nutrients during exercise, so this meal is all about putting back what you've lost and providing the raw materials needed for repair and healing

Balance Is Key

A post-workout meal isn't just about protein. It should include a lean protein source (for muscle repair) along with a whole grain (to replete glycogen, the carbohydrate stored in muscle tissue, which serves as a primary fuel source during exercise), plenty of produce (to replenish nutrients), a healthy fat source (for healing and circulation) and of course more fluid (to rehydrate). 

The Perfect Post Workout Smoothie:
1-2 Frozen Bananas
1 heaped tablespoon of nut butter (choice of almond, organic peanut or cashew nut) 
1 ½ Cup Almond Milk (or your choice of milk) 
Optional additions (organic whey protein concentrate powder, raw cacao, raw egg, cinnamon, flax, chia etc.)