Spine and Sports Medicine NYC

• Foods high in tryptophan (nuts, seeds, bananas, honey, eggs, dairy)
• Dairy snacks with carbs (milk and cereal, bread and cheese, yogurt and nuts)
• Keep your snacks small, late-night heavy meals will keep you awake
• Limit your high-fat foods, they disrupt sleep! (burgers, french fries, etc.) 
• Watch out for caffeine in chocolate, tea, and soda (don’t drink soda anyways!)
• Medication can disrupt your sleep (speak with your doctor)
• Take vitamins and supplements during the day, they can disrupt sleep
• Avoid alcohol (it helps you fall asleep faster but prevents you from restful sleep)
• Larger meals should come at least four hours before you sleep
• Limit your protein before you sleep, protein is hard for you to digest

• Chicken, turkey, or tuna
• Eggs (2 full, 1 egg white)
• 16 oz glass of milk (post workout)
• Plain Greek Yogurt (lowfat)

Via Men’s Health “5 Perfect Protein-Packed Gym Snacks”

Eat a Healthy Breakfast

• Whole-grain cereal or toast
• Low-fat milk
• Fresh fruit juice
• Bananas
• Egg whites scrambled

Don’t Eat Right Before You Workout

• Large meals: 3-4hrs before workout
• Medium meals: 2-3hrs before workout
• Snacks - 1 hr before workout

Eat Healthy Snacks Throughout the Day

• Energy Bars/Drinks
• Fresh Fruit
• Yogurt
• Fruit Smoothies
• Whole-grain bagel/bread/crackers with peanut butter
• Granola Bars

Eat a Healthy Meal After Your Workout

• Yogurt & Fruit
• Peanut Butter or Chicken Sandwich
• String Cheese & Crackers
• Nuts & Dried Fruit
• Full Meal with protein, starch, vegetable/salad

Stay Hydrated! 

• 2-3 cups water 2-3 hrs before workout
• 1/2cup-1cup water every 15-20 mins during workout
• 2-3 cups water for every pound lost during workout

Read the full story via Mayo Clinic: “Eating and Exercise: 5 Tips to Maximize Your Workouts”