The body builds muscle and recovers 24 hours a day, not just at the gym. Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat, and recover as best it can. If you prefer to eat before exercising, or if your workout lasts longer than an hour, grab a snack about 45 to 60 minutes in advance and keep it small (think a palmful of carbs, a half palmful of protein, and a quarter palmful of fat).
A Perfect Yogurt Parfait might sounds fancy, but it'll only take you three minutes to throw together this combo of 2 percent or full-fat yogurt, granola, and berries. Pro tip: You can make this in a disposable cup and eat it with a plastic spoon on the way to your morning workout.
Whether your workout plan is a bodyweight routine in the park or a 5K, warming up should be the first thing on the to-do list (after that pre-workout snack!). But what's the ideal way to warm up? Experts agree a warm-up should heat and loosen the body, and prepare the mind for action
A warm up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise and stretching, followed by the activity. Warming up brings the body to a condition at which it safely responds to nerve signals for quick and efficient action.
The risks and benefits of combining stretching with warming up are dispute, although it is generally believed that warming up prepares the athlete both mentally and physically.