In order to see results and get the most out of your workout, it is important to consider what you are consuming before and after your session. Your body needs sufficient energy to perform the workout and energy after the workout in order to allow the body to repair and recover. Below are some tips on what to eat and example snacks/ meals.
It is important to consume energy before the workout and allow time for the nutrients to be absorbed and digested. As a general rule, ensure to eat a meal 3-4 hours prior to exercising or a snack 1-3 hours prior to exercising (Australia Sports Commission). If you, like me, exercise first thing in the morning it understandably is not practical to eat 3-4 hours before the workout. Alternatively, opt for a small snack e.g. fruit or glass of milk. The pre-exercise meal should contain fluid, be low in fat, moderate in protein and high in carbohydrate. Water is essential to keep your body hydrated and assist in cooling your body. The muscles rely on the carbohydrate for energy and the protein is needed to build/maintain muscle and for healthy blood cells.
Before:
- Wholegrain toast with nut butter and banana
- Greek yoghurt and fruit
- Fruit and cottage cheese
- Smoothie are great if limited for time to digest (i.e. 1-2 hours before)
- Small chicken/turkey or fish sandwhich
- Apple with ricotta/cinnamon or nut butter
- Oatmeal
- Veggie omelette
- Sweet potato with ricotta
- Hydrate: water
Muscles need protein for repair and growth and the best time to consume this is immediately following or within 30 minutes of the workout. Carbohydrate is also essential to replenish glycogen stores and create lean muscle. Fats are not ideal at this time, as they do not absorb well post-workout. Your meal following exercise should primarily emphasise Carbohydrate and Protein. Being organised and preparing your post-workout meal prior to exercising will help ensure you consume the desired nutrients at the most effective time to allow your body to recover.
After:
- Greek yoghurt and fruit
- Egg on toast
- Eggs with veggies and handful of nuts
- Oatmeal with berries, nuts and yoghurt
- Chicken and veggies with brown rice
- Chicken with sweet potato and greens
- Banana and almond butter
- Protein shake with fruit
- Wholemeal chicken/turkey wrap
- Yoghurt with almonds
- Quinoa with veggies and chickpea/lentils
- Salmon with sweet potato and greens
- Hydrate: water
Foods to be avoided include those high in fat or fibre, which is difficult or hard to digest, e.g. fries, meats, pastries etc.
Remember, the exact timeframe, individual digestion, schedules, and training goals can vary for each individual. Experiment and find what works best for you and ensure to eat foods that your body is familiar with and digests well for you. Nutrition and Exercise go hand-in-hand and it is optimal to consider both. Be organised to develop a plan that works best with your schedule and be consistent to see your desired results.
