ACSM recommends that healthy adults should perform a minimum of 150 minutes of moderate intensity cardio, 75 minutes of vigorous intensity, or a combination of moderate and vigorous intensity exercise per week. Resistance training and flexibility training should be practiced at least twice per week. There are often exceptions based on a client’s unique needs, however.
Those who can tolerate exercise on an empty stomach may reap the various benefits of fasting. For those who need immediate fuel pre-workout, simple carbohydrates are the go-to. These include white breads, fruit juices, white rice, candies, pastries, and anything else that digests quickly for fast energy. Don’t let this be an excuse to eat candy before a workout, though! Always try to make healthy choices.
Replenishing your glycogen stores and damaged muscle fibers is crucial post-workout. Sports & fitness nutritionists recommend eating a meal of plenty of complex carbohydrates (whole grains & starches) and moderate protein within one hour of exercise and/or personal training. Examples of this would be sweet potatoes and chicken or oatmeal and bananas.