Alright you've got your workout routine started! Congrats! Now what the heck do you eat before your workout so you have enough energy to get through it and what do you eat after to make sure your body recovers after it?
Yes there are many products out there for Pre & Post workout nutrition, however below is a list of 4 snacks/meals you can make from items in your kitchen that will provide the perfect amount of carbohydrates and protein to help you get to to your lean mean self in no time! Remember your abs start in the kitchen!
PRE WORKOUT SNACKS: CARBS
· Whole Wheat Toast w/ Sliced Banana & Cinnamon: In order to last throughout a workout you need to have both simple & complex carbohydrates. Whole wheat toast is also easy to digest, so you don’t have a stomach full of food while you work out, while a banana has potassium, which drops as you sweat and cinnamon stabilizes your blood sugar.
· Fat Free Greek Yogurt, Nuts & Dried Fruit: Choose a yogurt that is low or non-fat and preferably plain to avoid unnecessary sugar. We need carbs, not sugar. The natural sugar in the dried fruit will satisfy your sweet tooth. Choose almond slices, sunflower seeds or walnuts and use just a tablespoon.
· Oatmeal w/ Frozen Fruit: Oatmeal is the perfect combo of simple & complex carbs allowing energy throughout your workout. The frozen fruit is a great addition as it will add to your hydration, which is needed when you sweat. Feel free to add cinnamon if desired.
· Green Apple w/ Almond Butter: To satisfy your sweet tooth and avoid a crash mid-workout choose a green apple. Adding the almond butter will help keep you full until you’re done your workout.
POST WORKOUT SNACKS: PROTIEN
· Grilled Chicken & Veggies: Post workout is a recovery stage. You need to help your muscles rebuild after you’ve broken them down in your workout. 1-1 ½ grilled chicken breast and veggies with olive oil will leave you satisfied but not bloated.
· Eggs w/ veggies & ½ an avocado: 1-2 eggs (add 2 extra egg whites if desired) will help rebuild and grow your muscles and nourish your body with Omega 3. The avocado’s fiber and monosaturated fat will satisfy without bloating and help your body absorb the vitamins from your veggies (typically vitamins A,D,E,K)
· Salmon & Sweet Potato: The Salmon has bioactive peptides (small protein molecules that help with inflammation reduction). This helps to regulate insulin levels and gives you joint support. Sweet potatoes help to restore glycogen levels, which get depleted after a work out.
· Tuna, Hummus & Spinach Sandwich: Tuna and Hummus are very high in protein that help your muscles grow and rebuild. Try to stay away from adding mayo. Pack on as much spinach as you can because it is a powerhouse vegetable! Spinach lowers your blood pressure, clears your complexion, curbs your appetite, and aids in inflammation reduction.
Feeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. Join me and start moving and feel the difference. Read my blog to get motivation, try the exercises I've posted, contact me for personal training, bootcamps, workout cards or just go for a walk. Any activity is good activity.