While you sWeat it out

Pre-workout

Eat something that will digest fast and something that will burn quick like dates; fruit sugars are also good. You can add cold pressed coconut oil as it has medium chain triglycerides that give you instant energy. What you eat is also determined by the level of energy you will end up expending during your workout. This is good for intense workouts that are done in a shorter span of time like the Crossfit routine. for something that lasts longer and needs sustained energy, I would recommend some protein like quinoa, good fats from seeds or nuts, with a dash of dates to get the simple carbohydrate.

Post-workout

do not restrict your calories in the quest to lose fat. Your post-workout snack should have good fat, protein and carbohydrate. focus on a greens smoothie with ½ an apple (fruit sugars), spirulina (for protein) and some nuts for good fats. Keep liquid in consideration too, which helps the blood move freely to transport its nutrients.

Stay away from

The constant intake of supplements to enhance performance is common nowadays. People who exercise feel that their body will throw out what it does not need. It’s quite the opposite. While water soluble vitamins and minerals do get thrown out, the fat soluble minerals do not and go straight to your fat cells, causing fatigue.

Drinks such as coffee

The desire to have stimulating drinks such as coffee, tea and quick energy boosters with refined carbohydrates and sugars is common. While these will give you a shortterm fix, refined carbohydrates will cause insulin levels to go out of whack. These drinks cause shortterm serotonin burst and a rise in cortisol levels.