Pre and Post Workout Nutrition
Small Changes Make a Big Difference
Pre workout snack is usually having type of high carbohydrate, low fat and moderate protein for exercise performance about 30-60 minutes in advance. The key here is to get energy for the workout ahead. Small quantity that would be easy to digest and will help you maintain your blood sugar.
Some can consume a small snack 30 min before exercise and feel fine, others may feel nausea or lethargic. It is trial and error when it comes to choosing the right kind of food and very individual.
Examples of great pre workout snack is oatmeal or whole- grain toast, an egg, omelet , piece of fruit, dried fruits and nuts, nuts butter with toast, fruit smoothie, yogurt, cottage cheese with fruit.
Post workout snack goal is to replenish glycogen, restore energy and promote protein synthesis to rebuild muscles, stabilizing your blood sugar level and provide you with a boost of energy.
Keyword here is recovery.
Eat a snack that has both protein and carbohydrates. Great examples of post workout snack is nuts with dried fruit; eggs; baked sweet potato; banana with nut butter; super food smoothie –spirulina, asparagus, spinach, kale, banana; bagel with eggs, pita and hummus, chicken veggie wrap.
Remember quality of the food is of most importance: go organic, support local produce and minimize refined and processed food. Add 2-3 cups of water to rehydrate.