When it comes to working out, what you eat before and after can make a significant impact on your performance and recovery.
Pre and post-workout snacks are essential for ensuring that your body is properly fuelled for exercise and that you are adequately replenishing your energy stores afterward.
But with so many options available, it can be challenging to determine what snacks are best for your fitness goals. See below my favourite pre and post workout snacks to get ensure your maximising your potential when it comes to your workouts.
Prior to a workout, our focus is on simple (quick release) carbohydrates as carbs = energy
Carbs provide extra glucose so you’ll feel energised and strong. If your feeling weak and tired during your workout, it may be a sign your body is lacking glycogen.
Consume these 30-60 mins before your workout:
Fresh fruit – apple, banana, pear
Rice cakes – 3-4 rice cakes with 2 tbs jam
Toast – 1 slice whole meal toast with 1/2 tbs peanut butter and ½ banana
Handful of trail mix
Oatmeal – 1/3 cup oats, 1 cup milk, handful of berries and 1 tsp honey
Post workout, our focus is on protein to help rebuild and repair our muscles as well as complex (slow release) carbohydrates.
During a workout, especially strength training, we create small tears in our muscle fibers, so afterwards our focus is on repairing and rebuilding our muscles, and restoring our glycogen levels so our meal should include both protein and carbs.
Consume these 1-2 hours after your workout:
Yoghurt parfait – ½ cup Greek yoghurt, ¼ cup granola, ½ cup fresh fruit
Eggs on toast – 1-2 slices whole meal toast with 2 boiled eggs or try these devilled eggs
Oats – try these oatmeal pancakes, ¾ cup oats, 1 ripe banana, 1 egg, ¼ cup almond milk, 1 tsp baking powder, ½ tsp vanilla and/or cinnamon
Peanut butter & banana smoothie – 1 serve 28 protein powder, ½ banana, 1 tbs peanut butter, pinch cinnamon, 1 cup almond milk
Sushi – tuna or chicken with cucumber or avocado
Healthy muffins like our pumpkin & feta muffins