Over the Summer I went to the St. Paul farmers market and saw some beautiful tart cherries. I talked to the farmer about his product and what he suggested to do with them – he said they were great for … Continue reading
Best Pre and Post Workout Snacks: How to slay your workout!
A question that I get asked frequently is what you should eat before and after you workout! Knowing when and what to eat can make a big difference in your fitness performance. It is important to listen to your body and fuel it properly with the right foods. If you are properly nourished, you will feel good from the inside out and have a killer workout!
The key: Protein and Carbohydrates
It is important to eat both protein and carbohydrates pre and post workout. Glucose is the main source of fuel for out cells. When we eat carbohydrates, our body converts the energy into glucose and stores it in the form of glycogen. When we exercise, our bodies use glycogen and ATP to get our muscles moving!
Since our bodies only store a small supply, it is important to replenish with good food. Studies suggest that eating or drinking carbohydrates before exercising can improve fitness performance and allows you to workout for a longer duration or at a higher intensity.
After a good sweat session, your body restocks glycogen and repair muscle proteins. Eating protein after a workout helps increase muscle synthesis, enhance recovery and restore glycogen in the body. Fueling yourself with the right nutrients is very important to ensure optimal fitness performance
Best Timing: Eat 45-60 Minutes Beforehand!
Eating too much or too little can make you feel sluggish or lightheaded when you exercise. It can also give you stomach cramps in the middle of a workout. I recommend that you eat a small snack 45 minutes before and after working out. Try not to go longer than 2 hours without eating if you are planning on working out that day.
Eat food. Not too much. Mostly Plants – Michael Pollen
Here are some snacks that I recommend. They are easy, portable, budget friendly, and will help you get through a fantastic workout.
- Apple & peanut butter
- Banana & almond butter
- Plain greek yogurt w/ granola
- Smoothie (check out recipe on my blog)
- Nuts or trail mix (dried nuts & fruit)
- Hummus & carrots
- Oatmeal w/ fruit
- Sweet potato
- Protein bar (make sure you read the ingredients! Look for good quality bar with no refined sugar snickers bar)
- WATER!!! I know this is not necessarily a carb or protein, but water is often overlooked. Staying hydrated is key to ensuring a good workout. If you sweat, replenish with lots and lots of water.
Greek yogurt, granola & fruit
Avocado, Egg, Sweet potatoes, Raspberries
Brown rice cake, avocado, egg, orange
Ginger kombucha (fermented tea) & bar
Overnight oats w/ fruit & granola
Egg, veggies & hummus
Peanut Butter Energy bites: Full Recipe Here
Ingredients: 1 cup pitted dates 1/2 cup almonds 1/3 cup peanut butter 1/8 cup cacao powder 2 tbsp. maple syrup 2 tbsp. hemp seeds 1 tsp. sea salt 1 tsp cinnamon 1/8 cup mini chocolate chips Method: Add almonds to … Continue reading