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What To Eat Before Exercising

Eating too soon before exercising, or eating the wrong kind of food, could cause cramps, nausea, indigestion, sluggishness, and even vomiting. However, if you last ate more than 6 hours earlier, your energy will probably run out very quickly and your motivation will likely be low. The goal is to have an empty stomach, but energy in your system. High-carb snacks usually take 1/2 to 1 hour to depart your stomach. Protein can take 2–3 hours.


What To Eat After Exercising

Immediately after exercising the body needs carbohydrates to replace glycogen stores. It also needs liquid. Pure fruit juices are a great combination of the two. Sports drinks are not so good because they contain half the carbohydrate of fruit juice. (Sports drinks are good for keeping your energy up during physical activity.)

Later, 2–3 hours after working out, consume a high-protein meal. At this point the body needs protein to help it repair and build muscle tissue.

Dining Out

Dining out while dieting can be hard. Here are our top 10 tips on dining out, to help you resist temptation and make smart choices.


Weight Loss Facts

  • Weight management is all about balance/balancing the number of calories you consume with the number of calories your body uses or "burns off."
  • It takes approximately 3,500 calories below your calorie needs to lose a pound of body fat. To lose 1 to 2 pounds per week, you’ll need to reduce your caloric intake by 500-1000 calories per day.
  • While physical activity is a vital part of weight control, so is controlling the number of calories you eat. If you consume more calories than you use through normal daily activities and physical activity, you will still gain weight.
  • If you drastically reduce the variety of foods in your diet, you could end up sacrificing vital nutrients and not be able to sustain the diet over time.
  • Some fat-free and low-fat foods have extra sugars, which push the calorie amount right back up. Always read the nutrition facts food label to find out the calorie content and be sure to check the serving size.
  • 400 or more calories in 1 serving of a single food is high; 40 calories is low (based on a 2000 calorie per day diet).

Fitness Facts

  • The Centers for Disease Control recommends 2 1/2 hours (150 minutes) of moderate-intensity aerobic activity (e.g., brisk walking) every week, and on 2 or more days a week muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
  • Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
  • Ten minutes at a time is fine. Try going for a 10-minute brisk walk, twice a day, 5 days a week. This will give you a total of 100 minutes of moderate-intensity activity. Add in 10 minutes of improvised weight training (see 20-Minute Workout, below) or vigorous gardening 5 days a week to add up to the other 50 minutes of muscle-strengthening activities.
*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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