Since I have taken a little more serious approach to my workouts lately, I have been forced to look even harder at the food I am taking in on a daily basis, to make sure I am fueling my body optimally to achieve the results I am looking for.
Although I eat relatively clean, balanced and healthy, there are some days I just plain forget certain things.
But it is all pretty simple and since this information is always helpful for me, I wanted to share it with all of you.
What to eat before a workout:
Fuelling your body properly before a workout is vital to your performance and how you feel before, during and after. Here are some ideas of what to eat before and after you workout
At least 2 hours prior to exercise:
A meal with a balance of Carbs, protein, and healthy fats
Examples:
- Yogurt (coconut or almond for me!) with fruit, nuts, and granola
- Smoothie with milk alternative, protein powder, greens, frozen berries.
- Bowl of oatmeal, with chia or hemp seeds, sunflower seeds and chopped dates.
- Quinoa salad with olive oil & lemon juice dressing + spinach & chickpeas
1 hour before: A light snack
Examples:
- Toast with nut or seed butter
- Banana and 12 cashews
- An orange & 10 almonds
- Dried fruit
What to eat after a workout:
Ideally, a 4-to-1 ratio of carbs to protein – that will maximize immune function while restoring energy and rebuilding your muscles better than before. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.
Some ideas:
- Oatmeal topped with berries and hemp seeds
- Yogurt with honey almonds, hemp seeds & fresh fruit
- Vegetables and hummus on a sprouted grain wrap
- Salmon, steamed asparagus & quinoa
- Protein bar
- Apple & nut butter
Avoid sports drinks such as Gatorade they’re full of sugar and artificial colouring. Instead go for a natural electrolyte replacer such as coconut water.
I hope that takes some of the guess work out of it for you!
Let me know what your favourite pre and post workout snacks are!
Love, light & fitness
Janine
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