Fuel your workout

We get energy from the food we consume – proteins, fats and carbohydrates (macronutrients). Without going into too much detail, each of these macro’s are of great importance to your diet AND your workouts. 
So in order to have a great workout with heaps of energy AND to ensure that you recover quickly and effectively from it, you need to make sure that your feeding yourself before and after. Everyone’s nutritional needs will differ but regardless of your goals / activity level, the importance of eating these macros is paramount. If you are not exercising super early in the morning, ensure you have a well BALANCED meal of protein, carbs and fats, 2-3 hrs prior. I talk to so many people that go CRAZY for high-protein, low-carb meals. Protein rarely supplies energy during exercise. The only time it can be used as fuel is when your in starvation mode!! Carbohydrates will provide you with fuel and energy for day to day life and exercise. Simple carbs are a great option before exercise as they are easily digested – fruit being a top option as it’s easily digested, convenient and easy to take with you if you’re out and about.
I prefer to have a snack that combines all my macros – mainly carbs with some protein and fat. Similar to my main meals but a far smaller portion! This concept I carry throughout the day, including post workout. Eating this way does require preparation and if you can find 5 minutes to organise these, you will see an increase in your energy levels and no doubt greater results! Your portion size and timing of your snack can only be determined with trial and error. Aim to eat your snack 30mins-1hr prior to exercise. It has taken me a long time to get to this point of knowing what and when I need to eat before I workout. The below are some PRE WORKOUT snacks I enjoy!!
  • 1/4 cup cottage cheese, 1/2 cup cantaloupe melon, tsp almond butter
  • 1 cup plain yogurt, 1/2 cup blueberries, small handful raw unsalted nuts
  • my PANCAKE RECIPE!
  • spread tsp almond butter on 1 rice cake, mash 1/3 banana on the top (YUM)
  • smoothies!! 1 cup almond milk, scoop vanilla protein, 1/2 cup blueberries, small handful raw unsalted nuts
  • another smoothie – 1 cup almond milk, scoop vanilla protein, cup spinach, 1/2 apple, tbsp avocado
  • 2 hard boiled eggs with carrot stalks and hummus
  • 2 slices turkey breast, 1 cup wilted spinach, tbsp avocado on half an ezekiel muffin
  • Apple slices with tsp almond butter
Please share any yummy pre-workout snacks or habits that you have!! I’m always up for trying something new!!

3 thoughts on “Fuel your workout

  1. Brilliant advice – I always end up STARVING afer work, then end up eating dinner straight away, which pretty much means I won’t be doing an evening workout. Going to stock up on these suggestions for next week 🙂

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s