I love to workout. As a teenager (circa mid 1980's) I
remember watching Jane Fonda video tapes working out at home. When I had
exhausted my video collection, I joined the newly opened Lucille
Roberts and went to aerobic classes. It was a few years later in
college that I was introduced to running around the lake with friends
coupled with weightlifting and boxing at the local training gym. The
fitness craze boomed and it provided me with both a mental and physical
outlet that was far healthier than all night parties.
While
planning my workouts has never been anything I have struggled with
(somehow it always just fits into the start of my day), what to eat pre
and post is food for thought (no pun intended!). Making sure I have
enough energy to get through my workout is important. And what to eat to
rebuild and restore energy after working out is equally as important.
I
never want to eat too much before I work out (since I exercise in the
morning, I like to eat 30 minutes before I head to the gym). I don't
want to feel "full" or bloated and I don't want to eat something that
will leave me feeling crampy. On the other hand, I want to make sure I
eat the "right" foods for my body so I don't feel lethargic or weak as a
result of low blood sugar. Here are some great pre-workout snacks that
are healthy, tasty and good for you!
-
Oatmeal with fruit and nuts
-
Apple wedges and almond butter
-
Hard boiled eggs and a piece of fruit
-
Non-fat greek yogurt and fruit and nuts
-
Lean turkey sandwich on whole grain bread
I have found that it takes some amount of trial and
error to determine the perfect pre-workout meal. I recommend keeping a
food diary to keep track of what you eat, when you eat and how you felt
during that particular workout. This allows you to find what works best
for your body.
It is recommended that you
should eat one to two hours after your workout, and you should eat a
meal rich in carbohydrates and protein. The carbohydrates will help
replenish your energy, and the protein will help rebuild muscle that has
been broken down during your workout. Here are some great post-workout
snacks that are healthy, tasty and good for you!
-
Grilled chicken with steamed veggies
-
Tuna on whole wheat with hummus and spinach
-
Protein shake (whey protein powder and fruit blended)
-
Greek yogurt with fruit
-
Salad with grilled fish or chicken and sweet potaotes
So, what do you eat pre/post workout? I would love to hear from you! And for more ideas contact me at rachel@livehealthynyc.com
