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Blog Post

SEP
21
2014

Pre Workout Food

Pre Workout Food and Post Workout Food.

 Top Foods to Eat for Pre and Post Workout.

Exercise in any form is an important part of a healthy lifestyle, protecting your heart and lungs, helping you maintain blood sugar levels and providing strength, endurance and flexibility.

In order to sustain quality workouts you should provide your body with the fuel it needs for energy and repair, before, during and after your exercise.

You need to eat as I call it “exercise food” from high quality nutrition sources both pre and post workout.

Exercise food, then, needs to contain carbohydrates, some fat, and some  protein. If you eat it before exercise, it also needs to be light enough that it won’t weigh you down or make you feel sluggish.

 

Top foods that can really help you both before and after your workout.

 

1. Simple Smoothie.

Smoothies are a very popular pre-workout meal, and for good reason. They are fast, can be easy to digest and a great if you are on the go! My suggestion is to stick with 3-4 ingredients or less in your smoothies, and make those ingredients count! I like a simple formula like:

1 Green thing (leafy greens, celery, cucumber, herbs etc.)

1 Carbohydrate (fruit like banana or blueberries are a great staple, or oats)

1 Fat and Protein (1 tbsp of flax seeds, 1 tbsp of hemp seeds, ¼ cup brown rice or hemp protein powder 1 tbsp nut butter or 1 avocado all work)

1 -2 cups liquid of choice (water, coconut water, almond milk, green tea)

 

2. Sunflower seeds.

These seeds are a nutritional powerhouse. Not only do they provide you with protein, they are also rich in dietary fibre and vitamins. The fibre, like protein, will help curb your appetite naturally and leave your body feeling satisfied. They are easy to carry around and great for a post-workout snack as they can provide tissue repairing protein. Try to find seeds that are unsalted or lightly salted and be aware that they are calorie-dense.

 

3. Millet, Quinoa or Brown Rice.

If you workout later in the day, eating some of this healthy grain at lunch can provide you with carbs and protein for energy and muscle repair. It’s a fantastic energy food. Eat one of this superfoods a few hours before you workout.

 

4. Avocado.

If you will be participating in a sustained workout, eating an avocado a few hours beforehand can provide valuable healthy fat for that energetic boost when carbohydrate depletion occurs.

 

5. Nuts and seeds.

Eating nuts and seeds at dinner can give you energy for evening workouts because they cover all of your macronutrient bases, containing carbs, protein, and fat. Eating a few nuts and seeds during sustained exercise can also provide a boost of energy to keep you going during endurance activities.

 

121personaltraining.com – pre workout food – nutrition coaching London. Visit us for more nutrition articles and information on our nutrition coaching services, private yoga lessons and personal training.

Magdalena Skrzypek
About the Author
Magda is a YMCA qualified Hatha yoga teacher and a Premier qualified nutrition coach. She specialises in providing private yoga lessons and nutrition coaching for individuals and small groups in SW London.

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