We all know nutrition plays an important role in the body. But, what about when we begin implementing a new exercise or workout routine? What kinds of foods should we focus on in and around exercise? Here are some practical guidelines on what to eat before and after exercise:
Pre-Exercise Fuel:
- Avoid foods that could potentially lead to GI discomfort. For example: fried foods, foods high in fat, spicy foods and foods high in fiber.
- Consume a balanced meal or snack that contains carbohydrates, moderate amount in protein and lower amounts of fat and fiber.
- Allow yourself time to digest meal or snack.
- Pre-work snack/meal ideas:
- Bowl of oatmeal topped with berries and nut butter
- Smoothie with choice of fruit
- Toast with sliced banana, nut butter and honey
- Granola/cereal with milk
- Trail mix with dried fruit
Post-Exercise Fuel:
- After workouts there are three primary goals: refuel, rehydrate, and repair & build muscle.
- Studies suggest consuming a combination of carbohydrates and protein within 30min post workout to help increase glycogen stores, rebuild and repair muscles.
- Research also suggests consuming between 10-25gms of protein post workout to help rebuild and repair muscles.
- Post-workout snack/meal ideas:
- Protein shake
- Veggie Omelet with hash browns
- Turkey on a whole-grain wrap with veggies
- Chicken/turkey/fish with brown rice and veggies
- Tuna on multigrain crackers
- Greek yogurt with granola, topped with berries
