I love to workout. As a teenager (circa mid 1980's) I remember watching Jane Fonda video tapes working out at home. When I had exhausted my video collection, I joined the newly opened Lucille Roberts and went to aerobic classes. It was a few years later in college that I was introduced to running around the lake with friends coupled with weightlifting and boxing at the local training gym. The fitness craze boomed and it provided me with both a mental and physical outlet that was far healthier than all night parties.
While planning my workouts has never been anything I have struggled with (somehow it always just fits into the start of my day), what to eat pre and post is food for thought (no pun intended!). Making sure I have enough energy to get through my workout is important. And what to eat to rebuild and restore energy after working out is equally as important.
I never want to eat too much before I work out (since I exercise in the morning, I like to eat 30 minutes before I head to the gym). I don't want to feel "full" or bloated and I don't want to eat something that will leave me feeling crampy. On the other hand, I want to make sure I eat the "right" foods for my body so I don't feel lethargic or weak as a result of low blood sugar. Here are some great pre workout snacks that are healthy, tasty and good for you!
Oatmeal with fruit and nuts
Apple wedges and almond butter
Hard boiled eggs and a piece of fruit
Non-fat greek yogurt and fruit and nuts
Lean turkey sandwich on whole grain bread
I have found that it takes some amount of trial and error to determine the perfect pre-workout meal. I recommend keeping a food diary to keep track of what you eat, when you eat and how you felt during that particular workout. This allows you to find what works best for your body.
It is recommended that you should eat one to two hours after your workout, and you should eat a meal rich in carbohydrates and protein. The carbohydrates will help replenish your energy, and the protein will help rebuild muscle that has been broken down during your workout. Here are some great post workout snacks that are healthy, tasty and good for you!
Grilled chicken with steamed veggies
Tuna on whole wheat with hummus and spinach
Protein shake (whey protein powder and fruit blended)
Greek yogurt with fruit
Salad with grilled fish or chicken and sweet potaotes
So, what do you eat pre/post workout? I would love to hear from you! And for more ideas contact me at rachel@livehealthynyc.com