Pre workout
Things I keep in mind before my workouts
- I need enough energy to keep up with my workout
- I need to be comfortable while working out that means I don’t want feel hungry or too full
- I need to be well hydrated otherwise I get dizzy
What
food gives energy ??? Complex Carbohydrates!!!! Complex carbohydrates are the
best form of fuel because they release energy over time so it helps you sustain
your workout over a period of time (read more about this here).
When
deciding your pre-workout snack also keep in mind not to choose something that
has too much sugar because that will give you energy for a little time before
your energy level dips (read more about this here).
Most
research shows ideally you should be eating a combination of complex
carbohydrates (great source of energy), protein and fluid making sure your
choice is low in fibre and fat (fibre is difficult to digest)
Some of my favorite pre-workout snacks are:
- Yoghurt with berries
- Only berries
- Fruits (I always have a banana)
- Smoothies (this I avoid if I am running but when I am doing weights smoothies are fine)
- Sweet potato (boiled/baked/grilled – I always have this around)
- Multi grain crackers with a slice of turkey/chicken (this is rare, but when I do have these I have about 2 of these)
The
other important thing I carry with me is water. I always carry water. The
minute I am not well hydrated I start getting a headache and feel dizzy irrespective
of what I have eaten water matters the most.
I
change my pre-work food depending on my workout too especially if I plan to go
running I have my pre-workout snack around 2 hours before my run again water is
something I carry with me even if it is just a short run
Keep
in mind depending on your workout intensity and the time for which you will be
working out your choice of pre-work food will vary
Post workout
Things
I keep in mind after my workout
- I need to restore the balance in my body. I need to restore the lost fluids. I need to have enough energy to carry on with my day.
- I need my sore muscles to get back to normal asap so I can continue working out during the week as planned
According to everything I have read when you exercise your
muscles break down the muscle glycogen and muscle protein structure so these
two things to need to be retained. In simple words after you workout
you are tired and your muscles are sore both these things need to be taken care
of.
What food helps best in muscle recovery??? Protein!!!
Some of my immediate post workout snacks are:
- Protein shake with ½ banana
- Protein Bounce balls
- Water, coconut water
- Peanut butter with apple
- Left over chicken with couscous
- Boiled eggs with sweet potato or other vegetables
Usually my workouts are scheduled either early in the
morning or just before dinner time. Most days I have a very small post-workout
snack because it is usually followed by one of my main meals.
Pre
and Post workout both need a combination of good carbohydrates and protein just
the ratio shifts. Pre-workout you need more energy so higher ratio of complex carbohydrates
and post workout your body needs to recover so you need a higher protein ratio
Pre-workout our focus is on energy post
workout our focus has to be on repair and recovery.
I
hope you found this useful. What are your favorite pre and post workout
snacks?
Keep Reading I will Keep Writing
Tanvee
Tanvee
That is the right information at the right time for me. I think I am missing out on that water (constant headaches)
ReplyDeletedehydration is the worst..headaches and also sometimes dizziness, keep sipping on water during your workout and also dues during the day...I hope your headaches disappear :)
DeleteI just go for a 45min walk and do 20suryanamakars and 10mins exercise incl abs every morning. I just take 1 litre water with some lime before all above and have cornflakes with milk post all above. Is it ok?
ReplyDeleteHi Gopinath I am not a big fan of cornflakes but if it works for you and you can manage to stay energized with your breakfast then that's all that matters. Try adding a fruit to your breakfast.. it will give you more energy and also you will feel less hungry as the day progresses.
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ReplyDeleteEspecially like your three points in the pre workout ....hydration is so important.
ReplyDeleteAll the best Jan
Hi Jan, How are you? Water is one thing I never leave the house without...even when I am just going out for a long walk with T I carry water.
DeleteHi Tanvee ...I am fine many thanks, and busy as ever. It is so important to keep hydrated especially with this hot weather we are currently experiencing.
DeleteAll the best Jan
I think drinking tins of water is important as you mentioned.
ReplyDelete:) very important..I think staying hydrated takes away fatigue, no headaches and dizziness also during workouts..
DeleteMy favorite as a post-workout snack is a fruit shake. It's usually made up of two pieces of banana, whey protein, a bit of sugar, spoonful of peanut butter and ice. It's really good. Sometimes when I'm not too lazy to cook, I prepare myself some pasta and fruit juice.
ReplyDeleteI also have protein and banana as a post workout snack..especially after my weight training sessions..no peanut butter for me because I don't have control and can never stick to only spoonful :)
Delete