Have you ever felt tired before working out? In the afternoon lull? Can’t get moving for the day? Not sure on what to eat before and after working out to help your body re-energize and recover? Look no further! Below are some simple and quick ways to create snacks worthwhile that provide much needed fuel for your body to perform its best!
Pre-Workout
Your pre-workout meal should include a low glycemic index carbohydrate to give you energy. (Glycemic index is a ranking system of foods and their response to blood glucose levels after ingested. The goal is keep the glycemic index relatively medium to high before working out to provide energy to increase your performance).You will also need a bit of protein to maintain your body’s protein reserves.
Snacks
1) Greek yogurt with banana, walnuts, apples, honey
2) Smoothie with protein powder, skim, soy, or almond milk, and high glycemic index fruits such as mango, chia or flax seeds, and pineapple
3) Banana with peanut butter
Post-Workout
Protein and carbohydrates are also needed post working out to help repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness.
Snacks
1) Chocolate protein shake with protein powder, skim, almond, or soy milk, and a banana
2) Half an avocado stuffed with cottage cheese and tomato with some salt and pepper
3) Mango smoothie with mango, vanilla yogurt, ice, honey
So there you have it! Remember when choosing pre and post work out snacks, whole, real foods are the best choices. Wholesome and pure smoothies and shakes may also help if you are in a hurry!
I will leave you with the best whole food choices, in my opinion, for carbohydrates and proteins! Happy, healthy snacking and working out!
Wholesome Protein
Eggs
Chicken breast
Turkey
Fish
Low-fat milk
Cottage cheese
Greek yogurt
Wholesome Carbohydrates
Whole 100% grains
Fruits
Vegetables
Written by:
Whitney Kunze Eaton
University of Texas School of Public Health Dietetic Intern
Certified Personal Trainer (NCSF)
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