“What do I eat before my workout to make me feel energized and not sick?” I often get this question and I can’t even begin to tell you how important your food choices are to your workout. Personally, before a Burn 60 class, I like a slice of whole grain toast with 1 tablespoon peanut butter and a cup of coffee. This gives me just the right amount of energy to sprint, do 25 burpies in a minute and perform!
If you are confused about what to eat pre and post workout – keep reading . . ..
Your pre workout snack should include a few things:
* Get your CARBS so you don’t run out of steam
* Make sure your snack offers SATIETY – so you aren’t starving in 20 minutes
* Make sure your snack is easy digestibility so nothing lingers in your stomach and weighs you down
* Drink H2O to keep you hydrated and energized
For high intensity workouts, your post workout snack should include:
* H2O for maintaining electrolyte balance and restoring losses from the great sweat you worked up
* Protein to help restore that hard worked muscle tissue
* Carbs to help replace glycogen stores in your muscles
5 Awesome Pre Workout Snacks:
- Savory green delight. 1 slice whole grain toast, 1 teaspoon coconut oil, ½ of a small avocado & a sprinkle of salt
- Choco-coco-pick-me-up. 1 cup iced coffee blended with 2 tablespoons chocolate hemp protein, 1 tablespoon shredded coconut and a small banana
- Chi Chi Pudding. Chia pudding (combine 1 ½ cups lite coconut milk from a carton, mixed with 5 tablespoons chia seeds, 2 teaspoons cinnamon and refrigerate 4 hours or overnight, makes 4 servings) top with a sprinkle of shredded coconut and raspberries
- Sweet yet healthy smoothie. 1 cup almond milk (unsweetened), 1 small banana (frozen), 1 tablespoon peanut butter or almond butter, 1/2 small avocado, 1 handful raw spinach and 1 scoop Vanilla Protein Powder
- Fruitopia. Take 1 cup mixed fruit salad (oranges, grapefruit, berries, melon or whatever is in season) and top with 2 tablespoons Vanilla Greek Yogurt and 1 tablespoon chopped almonds
5 Awesome Post Workout Snacks:
- 5 minute Oatcake. Mix ½ cup steel cut quick oats with one beaten egg, 1 tablespoon shredded coconut and a ½ cup of water, a shake of cinnamon and a splash of vanilla extract. Microwave on medium for 4 minutes.
- Pumpkin pie-for real. Layer 4 ounces low fat Greek yogurt, 2 tablespoons canned pumpkin, a tablespoon of chopped pecans, ½ teaspoon pumpkin pie mix and a teaspoon of brown sugar.
- Green Smoothie. 1/2 cup broccoli, 3 celery stalks, 2 handfuls fresh spinach, 1/2 cucumber, 1/2 inch fresh peeled ginger, 1 lemon, peeled and 1 small green apple with 15 almonds
- Happy trails. Make a trail mix with 10 almonds, 1 tablespoon coconut flakes, a tablespoon of dried cranberries and 1 cup of dry cereal of your choice.
- Dipping delight. ½ cup lowfat cottage cheese. 2 tablespoons salsa and a bowl of cut veggies.