27 Feb WHAT’S BEST TO EAT PRE AND POST WORKOUT?
We’re often asked what’s the best pre and post workout food? While there’s no straight forward answer to this question there are some basic rules of thumb that we’ll point out in this blog! We’ll also share with you our fav pre and post workout foods + a yummy post workout smoothie!
Don’t exercise on an empty tummy: We believe it’s important to eat something pre workout. There’s nothing worse than exercising on a starving tummy! Exercising on an empty stomach can cause dizziness and without nutrients you’ll have very little energy! Without energy your workout will be 100 times harder than it needs to be!
Choose foods that are easy to digest: When choosing a pre-workout snack opt for something that’s easy to digest and wont cause you to feel bloated. Also give yourself a little time once you’ve eaten to let your food start to digest. In other words don’t inhale a huge burrito and then crack straight into your sweat session! You’ll feel like a bricks inside you! Chances are you’ll be burping it up and you’ll feel really sluggish throughout your workout.
PRE, DURING AND POST WORKOUT
Keep hydrated: We can’t emphasis this enough! Your body is made up of just over 60% water – amazing or what! It’s vital that you keep hydrated pre, post and during exercise. Being dehydrated not only makes exercise extremely challenging it also puts loads of unnecessary stress on all bodily systems. We literally struggle to function without enough water and everything is more difficult! If your working up a good sweat it’s important that you replace the fluids that your losing, so keep a bottle close by! We recommend sticking to water and avoiding sports drinks. Generally they are loaded with sugar and artificial crap. Whilst they might taste good most of the time they do more harm than good! Another good option would be coconut water, it’s extremely refreshing and hydrating.
Recovery food is key: When you push yourself hard during exercise you put wear and tear on your muscles, joints and bodily systems. You also use up lots of nutrients, similar to replacing lost fluids you also need to replace nutrients. Post workout choose foods that aid in recovery like lean protein to help with muscle repair, (chicken, eggs or quality dairy) wholegrains to replace carbohydrates lost (brown rice & quinoa) and healthy fats to help with healing (avocado or nut butter).
OUR GO TO PRE & POST WORKOUT FOODS
Pre workout: We find that a banana is a great option, especially if we’re working out first thing in the morning! It’s the perfect nutritious snack that’s easy to digest and provides just the right amount of fuel for a great workout! If we’re exercising in the afternoon we find a handful of nuts, or a slice of wholegrain toast with peanut butter is just perfect!
Post workout: Following a morning workout we’ll often opt for scrambled eggs on a bed of spinach, or porridge topped with fresh fruit! If it’s lunch time we’ll opt for something like chicken with a side of rice and greens. If we’re in a hurry and need an easy option we’ll go for something like wholegrain bread with smashed avocado and tuna.
We also love our go to banana and almond smoothie as a post workout option! (It’s easy to be tricked into thinking that you need to purchase a whole bunch of post work out smoothies and snacks… truth is it’s marketing BS and you don’t need to waste you’re money!) Below is an all natural, protein rich post workout smoothie that will provide your body with loads of nutritious benefits!
- 1 frozen banana
- 1 tbs nut butter
- 1-2 tbs almonds
- 2 tbs rolled oats
- 1 1/2 cups almond milk
- Blend until rich and creamy!
When it comes to food bio-individuality is key! It’s important to remember that what works for us or your best friend might not work for you. It’s only through individual trial, error and listening to our bodies that we are each able to find the foods that work best for us!