There are a number of factors that can ruin a workout. Whether it’s forgetting your gym bag filled with workout essentials or a postponed outside run due to a wet, rainy day, certain vital factors stop you just short of completing that rewarding workout. However, even on days when you have that perfect pre-workout set up, there is an aspect of exercise that can either leave you feeling defeated and drained or empowered and energized: Nutrition.

March is National Nutrition Month and is the perfect opportunity to highlight the importance of maximizing a workout through complete nutrition. Starting from the hours prior to exercise and ending hours following exercise, it is vital to understand what nutrients your body needs.

Before jumping into the specifics, it is important to base your nutrition off the type of exercise you plan on completing: strength or aerobic (cardio). Starting with the basics, strength exercise is completed by utilizing resistance (such as dumbbells or resistance bands) to induce muscular contractions to increase muscle strength, power and endurance (think bicep curls and squats). Aerobic exercise is completed by repetitive, entire body movement that increases the heart rate (think walking, jogging or biking). Because these types of exercises illicit different responses in the body, different fuel and nutrition has to be utilized to keep up with the different demands. Proper nutrition needs to be consumed before any exercise has even started. When completing strength exercises, lean muscle mass is being built therefore needing a ready supply of protein. The body cannot readily use protein, so your pre-workout nutrition will begin one to two hours before activity. This gives your body time to digest the protein and break it down into amino acids. Protein should constitute 25 percent of your pre-workout meal, while the other 75 percent comes from carbohydrates for energy. Adequate protein consumption is based off body weight, intensity level, length of workout and gender, but studies have shown that a reliable quick estimate is 10 to 20 grams of protein before exercise. Examples of effective pre-strength training meals include egg white omelet with fresh veggies, protein shake with fruits or Greek yogurt with bananas, walnuts, apples and honey.

If you are completing an aerobic workout, the regimen of proper pre-workout nutrition will slightly differ. Aerobic exercises are high in caloric expenditure and require lots of carbohydrates (energy) to power one through an intense session. Carbohydrates are metabolized at a much faster rate; therefore, the pre-aerobic meal should be consumed 30 to 60 minutes before the session begins. The meal should primarily (75-100 percent) be comprised of carbs. Adding in a small amount of protein and fiber will help deliver a more steady supply of nutrients, preventing fatigue allowing for longer sessions. Examples of adequate pre-aerobic meals include whole grain hot cereals with raisins, walnuts, honey and milk, scrambled egg whites on pita bread with apple slices, or Greek yogurt with granola and fruit.

After being properly fueled and consequently completed a rewarding, challenging workout, the next step is to treat yourself to that well-needed and deserved post-workout meal. Just like the pre-workout guidelines, there are differences in post-exercise nutrition based off the different demands of strength and aerobic exercise. After a strength workout, protein is again needed to repair muscles and prevent soreness. The addition of carbohydrates will also help replenish the body’s energy source. The perfect timing window to refuel the body is within two hours of the strength session. Examples of post-strength meals include chocolate protein shake with a banana, spinach salad with grilled chicken, or half an avocado stuffed with cottage cheese and tomatoes. When refueling the body, focus on whole foods because they offer complete nutrition with micronutrients and fiber.

When taking a look at post-aerobic meals, the focus switches a bit from protein to hydration and carbohydrates. A significant amount of water is lost during aerobic exercise due to perspiration, leaving hydration as the main goal. Contrary to popular belief, one should proceed with caution when drinking processed sports drinks. While it may be beneficial to competitive athletes, the average workout doesn’t demand the high amounts of sugar and calories that would be consumed. Try a healthier alternative such as coconut water; it offers electrolytes like magnesium and potassium without the high amounts of processed sugars leading to unwanted calories. Second to hydration would be carbohydrate restoration. Again, utilizing whole foods as nutrition is the key. Focus on finding sources of carbohydrates from whole grains, fruits and veggies. Examples include sliced bananas with nut butter or a smoothie filled with fruits and yogurt.

With the remaining days left of March, focus on nutrition as it relates to exercise. Proper nutrition doesn’t have to hard, allow it to help you finish the last few minutes strong.

Mary-Metta Baker, MS, ACSM CEP, is an exercise specialist at Vidant Wellness Center of Washington.