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!
Keeping in theme with last weeks blog post on Protein! I thought I’d provide you guys with a little insight into the world of protein powders!
What are Protein Powders? Protein powders are dietary supplements that contain a high percentage of protein. This protein is derived from a variety of different food sources, including:
Rice
Egg
Milk
Pea
Hemp
Along with the raw form of protein, many company fortify their products with vitamins, minerals, greens, additional fats, grains, fibre and/or thickeners. So although protein powders come directly from whole food sources, they’re not whole foods themselves.
For Vegetarians and vegans, rice and pea isolate proteins are powerful on their own. But mixed together, they're the first vegetarian protein that can compete with animal-derived proteins and meet the demands of hard-training athletes!
Next question! Why would I want to use a protein powder? Regardless of your individual goals, its important that you get enough protein in your diet and protein powders can be very helpful if you aren’t getting enough from whole food!
As the protein market has exploded with an array of brands, values and ingredients! Here is a list outlining the strengths and weakness.
Rice protein – Hypo-allergenic, gluten-free, neutral taste, economical. 100% plant-based. May be derived from genetically modified rice.
Egg protein – Fat-free, concentrated amounts of essential amino acids. May upset stomach.
Milk protein (includes whey, casein, calcium caseinate, and milk protein blends) – May enhance immunity, high in BCAAs, contains lactose, highly studied. May cause digestive upset or other symptoms in people sensitive to whey, casein, and/or lactose.
Pea protein – No saturated fat or cholesterol, highly digestible, hypo-allergenic, economical. Rich in lysine, arginine and glutamine. 100% plant-based.
Hemp protein – Provides omega-3 fats, most forms provide fibre, free of trypsin inhibitors, can get in raw form, high in arginine and histidine. 100% plant-based.
Just remember you get what you pay for so by choosing the “cheap” protein powder you most likely buying into a product with higher amounts of lactose, fat, filllers etc..
Ps. Pre Order of My Spring into Summer 7 Day Meal Plan is available now! Click here to secure your copy!
Are you finding that you are eating breakfast, ensuring you have balanced meals and snacks throughout the day but you are still hit with mid-afternoon munchies and late night cravings??
Well, I can give you some insight into why this happens! Protein rich foods take longer to leave the stomach, therefore keeping you fuller for longer! Protein also keeps your blood sugar level steady, which prevents the sudden spikes in hunger that occur after dramatic drops in blood sugar. And since the body requires more energy to digest the nutrient compared to fats or carbohydrates you will burn more calories! Yes eating protein with each meal may help you stay full protein it is particularly important at breakfast!
Yes making protein the focus of your morning meal can take more time than slathering nut butter on toast or microwaving oatmeal but trust me it it is worth the effort! Planning is key to ensure that lack of time doesn’t become the reason behind you falling back into old patterns. You can easily overcome this by making up extra beans, vegetables or hard boiled eggs early in the week so that you have foods ready to go when you are pressed for time.
A few ways to help you transition to a high protein breakfast include…
Keep the smoothie, but decrease the fruit and any sweeteners. Add nut butter, low-fat cottage cheese or almond meal to increase the protein.
Eat more eggs. Why not bulk up the protein and the serving size by adding in some egg whites.
Add beans. Whether it be black, pinto or chickpeas – beans add both lean protein and fiber. Add vegetables. Replace your grain-based complex carbs like toast and bagels with sautéed spinach, roasted cauliflower or stir-fried peppers and onions. Try adding a handful of spinach or other leafy greens to your morning smoothie!
Eat dinner for breakfast. Lean meats like fish or chicken are just as good when eaten in the morning. Serve them up in an omelet or create a brekky salad!
Here are a few protein packed breakfast ideas to help you kick start your day right!
Berry Quinoa Parfait
1/3 cup of quinoa ¾ cup of plain low fat greek yogurt ¼ cup of blueberries ( or raspberries/blackberries/strawberries) Handful of walnuts Teaspoon of cinnamon Teaspoon of pure vanilla exact
Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, pure vanilla extract and teaspoon of cinnamon. Using 1/4 cup blueberries and walnuts, create layers of the quinoa/yogurt mixture, blueberries and nuts in a glass.
Mushroom & Tomato Omelette
2 Eggs ½ cup of sliced mushrooms ½ tomato, chopped ½ cup of spinach
Combine eggs and beat lightly. Using a cooking spray, cook eggs in non-stick pan. Add mushrooms, tomatoes and spinach in the center of omelet. Cook until eggs are set and fold over.
Paleo Brekky Bowl
2 fresh eggs 2 ounces wild smoked salmon (roughly 2 thin slices) 1/2 cup rocket 1/4 avocado, diced Squeeze of fresh lemon Pinch of freshly ground pepper
Heat a teaspoon of coconut oil over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done, about 6 minutes. While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with pepper. Once your eggs are fully cooked, slide them into your bowl, and Enjoy!
