These light, carb-rich, pre-workout fuels can be good options if you have 0-60 minutes before workout time:
• Piece of fruit (banana, apple, generous handful of grapes or cherries)
• Trail mix (dried fruit, seeds, granola)
• Dry cereal
• Gatorade (G Series 01 Prime and G Series 02 Perform)
Women athletes shouldn’t worry about bulking up on protein. It is very healthy after a workout to help build lean muscle, which you lose as you age. Post-exercise protein helps maintain muscle mass and a healthy body, and decreases risk for disease.