(Welcome! This article was previously featured in Winnetka Spynergy, July 2014.)
Good for you! You’re working out and know you are doing your heart and body good. But, have you wondered what the experts recommend you eat before and after your work out for optimum energy levels and quickest recovery?
Here’s a quick “cheat sheet” to keep you feeling your absolute best!
When we are working out our bodies require fuel to function. If we don’t add fuel beforehand, it’s like a car running on an empty tank; it’s not going to get to its final destination.
So how do you fuel your tank before working out? The best immediate fuel source for our bodies is carbohydrates. They are a quick source of glucose, which is converted to energy to support bodily functions and physical activity. Carbohydrates are more easily broken down into energy than protein or fats. When you start your workout, you don’t want food to be sitting in your stomach waiting to be digested because, as you exercise, the blood that normally rushes to the stomach for digestion is being diverted to energize your muscles. The blood to the muscles will always take priority, ignoring the food in the stomach. This results in a nauseous, uncomfortable feeling. Not something you want when working out.
What to eat before your workout
Most experts recommend having a small snack (about a fist size of food) that is high in quickly digested carbohydrates before going to work out. Avoid so-called snack foods, such as candy, energy bars, chips, cakes or highly processed breads such as bagels or biscuits. These have no nutrition other than empty calories. What your body needs is whole grains, fruits and vegetables that contain necessary vitamins and minerals as well. The best vegetables and fruits with quick sugars for energy are parsnips, sweet potatoes, peas, cherries, dried apricots and figs, dates, plums and pomegranate juice.Optimally, you would like to eat 1 hour or more before your workout to give these foods a chance to digest. The closer the time to your workout, the more available you would like your carbohydrate source.
Here are some ideas for before workout eating:
- Low fat yogurt with a high quality granola
- Apple with nut butter
- Oatmeal with honey or maple syrup and almonds, low fat milk and banana
- Low-fat cottage cheese with apples, raisins and cinnamon
- Nut butter on a rice cake
- Green smoothie made with fruit such as banana, grapes, watermelon, dates, cantaloupe, honeydew, peaches. Use almond milk or low fat milk as your base.
- Baked sweet potato with coconut oil and cinnamon.
What to eat after your workout
After your work out is over, you want to replenish your fuel supply as soon as possible. Ideally this would be a small snack (again about a fist full) within 15-30 minutes. Now, in addition to adding back some carbs, you want to add in protein and some healthy fats. Carbs will restore energy, but the protein will help replenish your muscles and prevent soreness. Proteins and healthy fats (such as those found in nuts, seeds, and avocados for example) will give you a sustained energy that will leave you feeling fuller and maintain a healthy blood sugar level for a sustained period of time. Added bonus: this will prevent you from having sugar cravings later on in the day! Make sure you’re not eating refined carbohydrates or added sugars here either. These will just lead to a quick drop of blood sugar levels and cravings for more sugary sweets. You don’t want to undo all of your hard work!Snack ideas after workouts
- Smoothie made with protein powder, avocado, nut butter, nuts, etc.
- Egg with avocado, cooked with olive, grapeseed or coconut oil
- Handful of nuts, seeds and dried fruit
- Tuna fish salad with whole grain bread, lettuce and tomato (add a couple slices of avocado too! Yum!)
Yours in Health,
Evey
About the author Evey Schweig is a wife and mother of two young adults and loves her time at Spynergy! She is a staunch advocate of eating healthy nutritious whole foods to improve one's health, and achieve a healthier more energy-filled, pain-free life! Working as a personal guide, she educates her clients about food and healthy habits that allow them to make positive changes that will last a lifetime. Visit her at www.eveyschweig.com |
