When working out, you need to take into account your pre, during and post-workout needs.

For starters, you want to pack a carbohydrate and protein rich snack to give you energy before your workout. Your muscles rely on carbohydrates like fruits, vegetables and whole grains for quick energy. Your body also needs protein to bring nutrients and oxygen to your muscles. A banana is a great choice as it’s full of potassium, which gets depleted as you sweat. You can then pair it with 1-2 Tbsp. of almond butter (or 10 raw almonds) for a protein kick.

You also want to pack a water bottle with you to stay hydrated while you exercise. Water acts as your body’s cooling system, so drink about 2 cups (16 ounces) throughout your workout and cool down.

For post workout, eat some quality protein to help your muscles recover and grow (10-20 grams tops). It can be as simple as drinking a shake with water and protein powder, a hardboiled egg, nonfat Greek yogurt or cottage cheese.

Further, make sure you have the appropriate attire and accessories for your workout needs. If you’re going to a yoga class or a Pilates class, less restrictive clothing is best. But if you’re going for a run outside on a hot day, you need supportive gym shoes, light clothing and sunscreen (possibly a hat and glasses too). Ladies, also make sure you have extra rubber bands or hair ties.

And when it comes to attire have fun! When you rock an outfit that makes you feel good, you’re more likely to be in the right mindset to get a more productive workout.

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