If your New Year’s resolution includes making 2016 the year you get fit and start a workout program, good for you.

Along with that workout plan, you’re going to need a plan for healthy eating and hydration.

Here’s why: Sports nutrition helps us fuel our exercise and promotes rapid recovery. We need to start hydration and healthy eating 30 minutes to 3 hours prior to our exercise. In addition, if our exercise is more than an hour in duration, we’ll need to make sure we are continuing to hydrate. And after exercise, to promote recovery, we will need to continue hydrating and replacing electrolytes and protein.

The benefits of sports nutrition include:

•Allows you to train harder longer

•Delays onset of fatigue

•Improves body composition and strength

•Enhances concentration

•Prepares the body for the next day’s workout

•Helps maintain healthy immune function

•Reduces the potential for injury

•Reduces the risk of heat cramps and GI distress

Just what should you eat for a pre-exercise meal or snack?

Kim Schwabenbauer, RD, LDN, CSSD, Registered Dietitian, Coach and Professional Triathlete, recommends a high carbohydrate meal/snack that is reasonably low in fat/fiber and that you have tried before (i.e. nothing new). It should be eaten two to three hours prior to exercise and should consist of 200 to 500 calories, depending on the duration and intensity of the workout. The closer you get to your exercise time, decrease the carbohydrate and calorie content of the meal/snack and choose a smaller snack. You can also include some lean protein – milk on cereal or Greek yogurt.

During exercise, consider a sports drink to improve mental function. To stay hydrated, make sure you drink fluids throughout the day. Water is also the best choice. It’s best to save sports drinks for longer duration exercise (more than 60 minutes) as they provide carbohydrates, sodium and other electrolytes.

After a workout, chocolate milk can be a great choice to replenish muscles. In a study reported in the International Journal of Sport Nutrition and Exercise Metabolism, (“Chocolate milk vs. sports supplements,” 2006), athletes in a lab setting at Indiana University biked until exhaustion, then rested for four minutes. During the break, they drank either chocolate milk or Gatorade or another sports recovery drink, Endurox. Results showed that chocolate milk was as effective as Gatorade and twice as effective as Endurox in muscle recovery.

For an after-workout snack, aim for 15 to 25 grams of protein, such as a peanut butter and jelly sandwich, beef stick and crackers, apple and peanut butter or low-fat string cheese and crackers. A smoothie with Greek yogurt also is a good after-workout meal. However, be careful when it comes to calories and smoothies. Some can add up to a lot of extra calories.

Here’s a favorite smoothie recipe. Greek yogurt and nut butter boost protein, and ground flaxseed adds omega-3s in this fresh fruit smoothie recipe. Use ice cubes if you like a frosty smoothie or opt for water if you don’t want it so cold.

This information is not intended as medical advice.  Please consult a medical professional for individual advice.

Strawberry-Banana Protein Smoothie

Serves 1

 All you need

•1 cup fresh or frozen hulled strawberries

•1/2 medium banana

•1/2 cup fresh or frozen diced mango

•1/2 cup nonfat plain Greek yogurt

•1 tbsp natural nut butter, such as cashew or almond

•1 tbsp ground flaxseed (flaxmeal)

•1/4 tsp vanilla extract

•4 ice cubes or 1/2 cup water

 All you do

1. Combine strawberries, banana, mango, yogurt, nut butter, flaxmeal, vanilla and ice cubes (or water) in a blender. Puree until smooth.

Source: adapted from

Eating Well, Inc.