Whether it's the "new year, new exercise routine" band wagon OR you're continuing on with your healthy workout habits, what we eat before and after exercise directly impacts our recovery and energy. Here are my best tips to fuel your body before and after workouts:
Pre-work out snack (1-3 hours before your work out) This snack should be high in carbohydrates, moderate in protein and low in fiber and fat in order to give your body and immediate source of energy.
Banana with 1 tbsp. nut butter
1 slice sourdough toast with 1 tbsp. nut butter
1 piece of fresh fruit (this is the best option if you only have 1 hour or less prior to your workout)
Handful of dried fruit and a small plain yogurt
1 cup dry cereal or oatmeal with milk, coconut milk, almond milk or soy milk
Handful of carrots/cucumber/pretzels and hummus
Apple slices with 1 tbsp. nut butter
Post work out snack (within the 30-60 minutes after your work out) This snack should be high in protein and moderate in carbohydrates, fiber and fat in order to help rebuild muscle and fuel your body for the rest of the day.
2% plain Greek yogurt with a handful of nuts and fresh fruit
Smoothie: handful of fruit, greens, milk, protein powder or Greek yogurt blended together
4-6 oz chicken, turkey, meat or fish and vegetables
Eggs (cooked any way you like) and whole wheat toast
Trail mix with dried fruit
Whole wheat toast with nut butter and fresh fruit
Whole grain crackers or fruit and 1 oz cheese
Apple and a handful of walnuts
Remember to have a bigger meal about 2-3 hours after the post workout snack in order to continue refueling and replenishing your muscle and energy stores for the rest of the day.
For more nutrition information or to inquire about nutrition counseling, contact me today: email@example.com