The drive for health and fitness doesn't come easy for everyone, and it's especially hard to find when you’re coming off of a long streak of doing slacking off!! We've all fallen off the health and fitness bandwagon before; whether it’s a busy time in life, or you’re going through something heavy, or even if you’ve simply just lost all drive. They say the hardest part is just getting started, and I couldn't agree more. Do you find yourself always looking for excuse why not to train and eat healthily? And the longer you go without working out, the easier it is usually is for us to continue postponing that sweaty workout!!
I want to help you be the most fittest and healthiest version of yourself! To give you that extra motivation am I offering my Spring into Summer 7 Day Meal Plan at 30% OFF! You can add your details here or shoot me a message for the discount code!
Fuelling your body pre and post workout is more important than any other meal throughout your day. Many people don’t realise the role that pre and post workout meals play in the effectiveness of your workout! To break it down a little… the food you consume before your workout will affect your energy levels and your performance output throughout your workout whereas what you eat after your workout is crucial for optimizing the recovery process and replenishing your body!
PRE WORKOUT
Now I’m not recommending you go eat a large meal before working out to ensure you have maximum energy for your workout, all you need is a quick snack! Ideally you should try to consume your snack 30-60minutes before but this can depend on how your body tolerates food! So experiment and see what time frame best suits your body!
Each of the snack ideas below contain some protein as well as carbs. Carbs are the fuel they are NOT the enemy!! Protein helps rebuild and repair, but also "primes the pump" to make the right amino acids available for your muscles.
Pre Workout Snack Ideas:
A teaspoon of peanut butter and banana
Greek yogurt with berries
Oatmeal with coconut/almond milk and fruit
Apple and peanut or almond butter
Handful of nuts and a piece of fruit
POST WORKOUT
Your Post workout meal plays a vital role in refuelling your body with the nutrients it will need to repair, replenish, recover and adapt. A post workout meal should accomplish the following:
Replenish muscle glycogen that was depleted during your workout.
Reduce muscle protein breakdown caused by exercise
Reduce muscle soreness and fatigue
Greatly enhance overall recovery
Reduce cortisol levels
Post workout meal ideas include:
Protein shake with a piece of fruit
Turkey on a ancient grain (wheat free) wrap with veggies
Yogurt berries parfait
1 slice of ancient grain toast with 1 tablespoon of peanut butter and ½ sliced banana
1 to 2 eggs with a slice of ancient grain (wheat free) toast
1 rice cake with ricotta cheese and berries
The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.
If you need any more ideas on pre & post workout snacks, check out My Nutrition eBook available here or My 7 Day Meal Plan here!
