Are you Eating the Right Foods Before and After Each Workout?
- Published on Friday, 27 July 2012 09:30
- Last Updated on 21 July 2012
- Monica Costa
- 0 Comments
We all wonder if we are negating our hard work at the gym with our pre and post workout snacks. Wash away all questions and doubts with this guide to the right snack choices.
One important factor to consider is your snack time. Advice from exercise expert ICON Health and Fitness, which can be found on Twitter @iFitLiveUK.
The rule should be: the less time until the workout, the less you should eat. If you are going to workout 3 hours after you snack then you can rightfully eat a little more than you would if you were snacking 30 minutes before beginning your workout. Stick to low-glycemic carbohydrates to boost your energy for a great workout.
-1/2 cup of nuts and dried fruit
-Wholegrain crackers with cheese and tomato
-3/4 cup of Greek non/low-fat yogurt with ? cup granola and honey drizzled over the top
-Half a sandwich, with wholegrain bread and 2 tablespoons of peanut butter
-1 hard boiled egg
-An apple with a handful of almonds. (Apples are especially good because the sugar load is moderate, it contains valuable pectin fiber which slows the entrance of that sugar into the bloodstream, and it’s a nutritional powerhouse containing vitamins, minerals and antioxidants.
-Fresh fruits: banana, apple, pear, orange, etc.
-1/2 cup cottage cheese and fresh fruit
-Blueberries and string cheese. Berries are loaded with phytonutrients, antioxidants, fiber and are low in sugar.
The string cheese has 8 grams of protein, some fat to keep hunger at bay and only about 80 calories.
Don’t forget about the “golden hour”. You only have a small timeframe (the first hour after you workout) to repair muscle tissues and replenish glycogen stores. Whether your post-workout food is your next meal or a healthy snack to tide you over, you must be careful about the choices you make. It is ideal to combine protein with a carbohydrate.
-Protein shake with banana. Note: Make sure your protein mixture is low in sugar.
-Peanut butter and banana on rice cakes
-Hummus and pitta
-Turkey and Swiss cheese sandwich
-Tuna on whole wheat bread
-Veggie omelet: Eggs are a great source of protein and you can get an extra dose of fiber and vitamins from added veggies.
-Sweet potatoes. This single food packs in carbs, fiber and protein with very few calories.
-Oatmeal: Simple, fast and a fantastic carbohydrate source. Add some vitamin-rich fruits to enhance the taste and add nutrients.
I hope you find these suggestions helpful and allow yourself to branch off to try new things.
What are some of your favorite healthy pre and post-workout snacks??
Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://londonmumsmagazine.com and you can connect on Twitter @londonmums