Workout Wednesday: What to Eat Before & After a Workout

Some of the questions I hear most often is about pre and post workout fuel.

What should we eat, how much and how soon?

What you eat will help determine how successful of a workout you have.

Do not be silly and skip fueling your body because you want to limit your calories.

Pre-Workout Snacks:

The best things to eat prior to exercising contain high-quality carbohydrates, 

beneficial fats, lots of water and lean protein.

 

You are going to need carbohydrates as an energy source that your body can use

at a moments notice while protein helps develop and preserve your muscles.

I stick to: grilled chicken, nuts, half of a multi-grain bagel with peanut butter,

coconut milk yogurt with granola,  fruit (especially berries) 

and a small amount of low-calorie cheese always works well.

If you do not have a lot of time before your workout – simple carbohydrates (fruit

or a concentrated fruit juice without added preservatives) will give you quick energy

by elevating your blood sugar.  

Make sure you do not skimp on your carbohydrates though!

What to Eat After You Exercise: 

 

 My workouts tend to be midday so following, I consume a rather large, vegetable-rich

salad with dark leafy greens like spinach,  a side of fruit, small amounts of

carbohydrates (like brown rice or quinoa) and protein like grilled chicken or 

and egg-white scramble with lots of vegetables.

This is done usually within half an hour after my workout (the most ideal time.)

Do not be afraid of refined carbohydrates post-workout however, this is the time

your body can process them at a much faster rate so enjoy some pasta or white potatoes

just do not overdo it.

 

 

 

Making a fresh recovery smoothie is also a wonderful idea (or make it beforehand

and refrigerate for quick access.) See several recipes here!

 

 

Remember to drink plenty of water before, during and after your workout to 

replenish your body of lost fluids, aid blood circulation and prevent cramps.

 

 

 

What are your favorite pre-workout snacks?