Everyone knows that working out will benefit you so much more if you pair it with clean and healthy eating. As the New Year rolls around and everyone is detoxing from the holidays, here are a few simple tips on what to eat before and after your workout to maximize your results!
Pre-Workout Meals
The key to succeeding in a big workout, carb overload. Basically, heaven. Now I don't mean ingesting an entire loaf of Italian bread and then running four miles. Complex carbohydrates paired with a healthy fat are your go-to. Carbs release energy in your body, helping you rev up for a big cardio session. Here are a few "before" snack and meal options to help optimize your workout:
Whole Wheat Toast with PB & Fruit
Peanut butter and banana is a wonderful combination to have before an epic cardio session. The banana will help stabilize your potassium levels throughout your sweat-session. The whole wheat bread is a complex carb that will keep your energy levels high enough to sustain your workout. Peanut butter is a healthy fat that is also delicious.
Try toasting this sandwich so the peanut butter gets all gooey and yummy! Or fold it up in a whole wheat wrap and toast in like a "breakfast quesadilla".
Nutrition Information: 337 Calorie, 13g Protein, 10g Fat, 8g Fiber
Overnight Oats
Overnight oats are so easy to make, so delicious and so good for you. Oats are a complex carbohydrate just like whole wheat bread so you're added not only a healthy source of carbohydrates, but you're also added that extra boost of energy needed before a workout. This is an especially simple recipe because it can be made the night before and you can add anything that you want to it. Simply take your favorite type of oats, put them in a bowl or mason jar, cover with liquid (almond milk, soy milk, etc), add ins (fruit, nuts, cacao nibs, chia seeds, etc), and place in the refrigerator! You can either eat them cold or heat them in the microwave too!
Nutrition Information: 429 Calories, 14g Fat, 19g Protein, 11.5g Fiber
If you are working out just after waking up and don't feel like eating a sit-down meal, pairing a piece of fruit with a healthy fat, like an apple with almond butter, will help you sustain energy throughout your workout. According to Women's Health, eating a small meal (100-200cal) about 30 minutes before a workout can help maintain healthy blood sugar levels and keep you energized. It's also just as important to stay hydrated before your workout as it is during your workout.
Post-Workout Meals/Snacks
After a workout we're sweaty and hungry, not a good combination. It's important not to just shove an overly processed protein bar down our throats or force ourselves to drink a gritty protein shake. Our bodies are in recovery mode and they need a healthy, nutrient rich meal. Pairing a lean protein with fresh fruits and veggies is usually the best way to go.
Grilled Chicken with Fresh Veggies
If you have the time, throw a piece of chicken breast on the grill along with some fresh squash or other veggies for a quick and healthy post workout meal. Chicken is a good source of lean protein. The vegetables will add a healthy amount of carbs and give your plate some added color.
Chocolate Milk
I bet you never thought you'd see the word chocolate in this article! Chocolate milk is actually a newly found friend for post workout snacks! Chocolate milk has not only carbs but protein as well and might be preferred over the average sports drink. According to Fitness Magazine, not only does chocolate milk have protein and carbs but it also has enough water content to replace what was lost during our sweat session, and calcium, sugar and sodium. These are all ingredients that help you recover from your workout faster! Another added benefit is that it's quick and easy if you don't have time to prepare a full meal right away.
Exercising is a lot for the body to take. It is important to replenish what is lost during workouts and it's equally as important to prepare our body's properly. According to NuPush, our diets are 80% of the fight when looking to revamp your body.
