Best Pre & Post Workout Snacks

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
  • Avocado
  • Eggs
  • Sweet potato
  • Salmon
  • Tuna
  • 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.

Snack Examples:Β 

Greek yogurt, granola & fruit

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Avocado, Egg, Sweet potatoes, Raspberries

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Brown rice cake, avocado, egg, orange

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Ginger kombucha (fermented tea) & bar

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Overnight oats w/ fruit & granola

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Egg, veggies & hummus

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Peanut Butter Energy bites: Full Recipe Here

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Smoothie of the Day #8

Smoothie Ingredients:

  • Kale
  • Spinach
  • Cucumber
  • Celery
  • Ginger
  • Lemon
  • 1 frozen banana
  • Handful of Strawberries
  • Maca Powder
  • Chia seeds

I used 1 tsp. of maca powder & 1 tbsp. chia seeds
I put everything in a blender & added a frozen banana to make the smoothie creamy!

Amazing! This is truly my favorite color! πŸ™‚

Health benefits of Maca Powder:

  • Increases energy
  • reduces oxidative stress
  • improves memory
  • helps balance hormones
  • Supports thyroid health
  • improves cognative function
  • High in iron, zinc, magnesium and potassium ❀

 

Chocolate Chip Zucchini Bread

What do you do when you have leftover ripe bananas AND zucchini? Make this delicious zucchini bread of course! I made two batches last week and they are already gone (in my belly). This is the perfect breakfast, toasted and slathered with almond butter, or the easiest snack to just grab and go!

This zucchini bread is made with spelt flour, coconut sugar, coconut oil and dairy free chocolate chips! It is so simple to make, and very delicious. Oh, not to mention spiked with cacao powder for that double chocolate-y goodness.

Baking with zucchini is a really great way to get veggies into your diet without even trying! You wont taste the zucchini because it has such a mild flavor, but you will see little green specks. I highly recommend keeping the skin on because that is where a lot of the nutritional benefits are.Β For those of you who have never used zucchini before in your baking, get ready to be amazed! Β Shredded zucchini Β makes your bread (or cake) super moist.

Here are the ingredients that you will need:

  • 1 cup speltΒ flour
  • 1/2 cup cacao powder
  • 1/4 tsp. baking powder
  • 3/4 tsp. baking soda
  • 1 mashed banana
  • 1 1/2 cup of shredded zucchini
  • 2 large eggs
  • 1/3 cup dairy free chocolate chips
  • 1/3 cup of coconut oil
  • 1/2 cup coconutΒ sugar (maple syrup or honey also works)
  • 1/4 tsp. sea salt
  • 1 tsp. vanilla extract
  • cinnamon
  • 1/4 cup of walnuts (optional)

Preheat oven to 375 degrees

1) combine mashed banana, coconut oil, shredded zucchini, eggs, vanilla and coconut sugar in a large mixing bowl

2) add spelt flour, cacao powder, baking soda, baking powder, cinnamon and sea salt: stir until barely combined

3) add chocolate chips and walnuts!

4) pour batter into a greased loaf pan (I used coconut oil) & top with more walnuts and chocolate chips if desired πŸ™‚

5) bake at 375 degrees for 40-45 minutes. Let it cool completely before slicing!

6) enjoy! πŸ™‚

Zucchini health benefits:

  • helps improve digestion
  • reduces blood pressure
  • helps maintain eye health
  • good source of antioxidants, vitamin C and potassium!
  • anti-inflammatory
  • rich in B vitamins
  • reduces risk of cardiovascular disease
  • aids in weight loss

Cacao powder health benefits:Β 

  • high in antioxidants
  • rich source of magnesium
  • helps build strong bones
  • detoxifies the liver
  • regulates blood sugar levels
  • anti-aging properties
  • improves your mood (due to the phenethylamine)