Fueling
your body with the right food and nutrients before and after exercise can have
significant impacts on your performance, your energy levels, and your recovery.
It is important to note that, food can only work as fuel once it has been
absorbed – so make sure you have enough time to digest properly (a full meal
3-4 hours or light snack 1-2 hours before training) – then you can workout!
Pre-Workout
Carbohydrates
are the best pre-workout fuel as they are your body’s main source of energy.
Not all carbs are ‘bad’ and it is essential that you fuel your body with the
right type of carbs such as grains, gluten-free grains, starchy vegetables,
oats, low-GI fruits, beans and legumes.
My top
favourite snack to have 1-2 hours before I workout:
•
1/2
banana with 1 tbsp of nut butter.
•
2
brown rice cakes with avocado, ricotta/cottage cheese and sliced tomatoes.
•
1
piece of rye or sourdough toast with avocado or nut butter, banana and honey.
•
1/3
cup of oats with yoghurt, honey, and cinnamon
•
Veggie
sticks and hummus.
Post-Workout
30 minutes
post workout, your body responds best to protein as it is in a state of
anabolic repair. Protein is important as it replenishes and rebuilds the
muscles. Without enough protein when working out, your body begins to burn
muscle instead of fat.
To maintain
strong and quick-repairing muscles, you should have protein-rich snack
post-workout. My favourite include:
·
1-2
boiled eggs.
·
Poached
chicken.
·
A
clean smoothie with 1-2 tablespoons of natural protein powder.
·
Natural
yoghurt with a scoop of natural protein powder, 1/2 tsp cinnamon and a sprinkle
of nuts and seeds
·
Protein
Balls.
If you
follow these tips, I can promise you more energy and the end to your sore
muscles!
- Remy
- Remy
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