It can be the most exhilarating thing you do during the workday, but getting it right can be tricky. Here are some tips to help you get the most out of a midday workout:
How to prep
Have a plan. The night before, pack a light bag of just the essentials: a change of underwear, travel-size deodorant and wet wipes, if you won't have time for a shower. Need to shower? Bring a bottle of dry shampoo to cut down on time.
You might want to keep a pair of sneakers and toiletries in your desk at work. That way, you can just grab what you need and go. And consider arriving at the office a little early, in case it takes you longer than expected to get ready.
What to eat
Scarfing down a hoagie right before a run might not be the best idea, but you should eat something, said Nancy Clark, author of "Nancy Clark's Sports Nutrition Guidebook."
"The goal is to enter into your workout with a normal blood sugar level," Clark said. "If you're exercising at a pace you can maintain for a half-hour, your body can digest the food and use it during the workout. It all depends on your tolerance level."
If you're planning a high-intensity workout of burpees or jump squats, she recommends eating a hearty breakfast. For less strenuous exercise, Clark said, it's perfectly fine to eat a banana or half of your lunch before getting started.
What you eat post-workout also is essential. To recover from a tough routine, down a smoothie, peanut butter sandwich, chocolate milk or any other mini-meals with a balance of carbohydrates and protein.
"Protein builds and repairs muscles, but it does not refuel muscles. Carbs fuel, so you actually want three times more carbs than protein," Clark said.
