What Should Be In Your Gym Bag

There is a lot of interesting products out there for gym-goers. For the most part people are toting around their own gym bag in order to carry all the necessary items to work out in. This convenience provides a perfect way to tote around perfect before/during/after snacks for you and your workout.

BEFORE
This is a simple item that you want to eat. Probably a high carbohydrate source that your body feels comfortable with. Why? Because those carbs that you eat right before we quickly get broken down into immediate energy. Perfect for fueling those muscles that are about to push. When thinking about timing, it depends. For the sake of this article, we are talking about snacks here, I would say 30-45 min before you begin exercising (not once you get there). I would draw a wall at about 20 min prior to eating anything. You don't want to hurt yourself and get stomach cramps that will hinder your work out. Be smart though and listen to your body.
Try these:

• Bananas, grapes, carrots, apples, oranges, peppers
• Granola, raisins, pretzels, rice cakes
• Yogurt, cereal

DURING
While you are getting ripped, the most important thing to keep track of is your fluids. If you are working out to a high enough degree, it is expected that you will sweat. In this sweat you lose water and minerals to help you function. I don't recommend eating much of anything while working out. If you are dying of hunger while working out, I think that you have not planned to have enough energy before hand! Work on this! Eat something prior next time. If something like this does happen, be careful and take you time. Stop and eat a granola bar if you need but give yourself time to digest it before getting back on the floor. A good idea for this category is one water bottle full of water to be drank every hour (about 16 oz per hour). Mind you, this is my estimate. This could need to be more if you are working much harder or in a hot environment. Making the beverage a Gatorade or other sports drink with sugar inside can help provide immediate energy along with a bit of minerals to help prevent cramping and fatigue.
Try these:

• Gatorade, Powerade, Propel
• Water
• Look online how to make your own sports drink! It's cheap and easy

AFTER
A lot of people get real hungry after work outs. If you are trying to lose weight, do your best to contain this hunger and not go crazy. Yes you worked out, but it doesn't give you reason to splurge on fast food or junk or a ton of something. What many don't realize is that when done working out, what is mostly depleted is your carbohydrate stores (your glycogen). You do not need to focus on only getting a ton of protein. Focus first on a nice carbohydrate source and then add some protein to it. The best ratio to use is a 3:1 carbs:protein ratio. This will lead to faster muscle recovery and growth while supplying you with the energy you need for the rest of the day. Remember that protein is not your body's first source for energy, it is for repair and growth of muscles. The timing you want to aim for here is 30 min to one hour after working out. This is the best time to get a full meal in whether it is breakfast, lunch, or dinner.
Try these:

• Oatmeal with nuts, cereal with milk
• Yogurt with granola, tall glass of milk
• Whey protein shake (for muscle builders), real fruit smoothie (for slimming down)
• Trail mix, beef jerky, mixed nuts, Cliff bars
• Try these energy bars from my friend!

Take advantage of your bag. Having just the right food at just the right amount available at just the right time is super beneficial to any athlete.