Hey, everybody. I'm chef Mareya, the Fit Foody. You got me in the middle of my exercise routine. But great timing cause I want to talk to you about nutrition when it comes to exercise and recovery. Now you're burning all those great calories but you got to make sure that the calories that you are taking in are just as quality. So lets talk a little bit about what to eat before you workout and then right after you workout. Before you workout you want to make sure that you leave a little bit of time just so that it doesn't hamper your exercise routine. So I like to recommend about two hours before you do your exercise to load up on good quality carbohydrates, a little bit of protein, and some fats to get you through your workout. So I've got a great example of something that you could make that would be really easy. It's a low-carb tortilla and I've got some lean turkey breast in there. Some avocado for the good fats. A little bit of lettuce and some of the light kefir cheese. This is a Lebanon cheese. So it's super nutritious, will give you the energy to get through but without weighing you down. I've also got some strawberries for a little bit of freshness and natural sugar. So that's a great way to get you started before you workout. Now after you workout within about 30 minutes you want to replenish your protein stores. You have now exercised, you've worked your muscles. You need to feed your muscles again. And the best way to do that is with protein. So that you don't burn muscle instead of burning fat. I love the Vega One Nutrition Shakes. This is a great source of protein. Really easy to combine it with some unsweetened almond milk or coconut milk. You are just going to take a scoop and you can do this on the go. They've got the on the go packets as well which makes it really convenient if you are at the gym or outside of your home. You can just throw those in your gym bag or even in your purse which I have one at all times as an emergency. And just mix that up with a little bit of the milk. Or you can even drink it with water. And then if you really want to add a little bit more substance to it you can blend it in a blender with a little bit of non-fat Greek yogurt and add some fruit in there as well. It's a great after burn meal because you are giving your body carbohydrates, protein and again the good fats. So important to eat well before you exercise because the bottom line is garbage in, garbage out. You got to eat clean to get lean. I'm chef Mareya, the Fit Foody. Stay here for all of my healthy cooking tips and keep exercising. It's good for you.