Regular exercise and workouts are just as important as a healthy eating when it comes to creating a healthy mind, body and soul. But stressing over your pre-workout or post-workout nutrition should never prevent you from working out!
Today, I’m going to talk about pre-workout and post-workout nutrition to help you plan your meals.
Pre- and Post-Workout Nutrition For Early Morning Cardio
For those who like to run or do a burst of cardio first thing in the morning: If your workouts are short and low to moderate intensity like jogging or yoga, you may not need anything at all. During this type of exercise your body utilizes mostly fat for fuel, and your own body fat is often good enough.
Figure out what works best for you. Have a glass of water and check-in with your body. If you feel energized without food, don’t force it. I personally use a vega hydrator with electrolytes and this lets my body feel like it has something in my belly.
However, if you do feel like you need an energy boost or you plan on a longer/more intense workout, grab an easy-digesting carbohydrate. Juicy fruits like berries, apples, grapes or peaches are the best since they offer extra hydration.
What to eat before early morning cardio: Easy digesting carbs (or nothing).
- 1 piece of fruit
- a cup of green juice
What to eat after early morning cardio: A well-rounded breakfast such as....
- Toast with eggs and avocado
- Scrambled eggs and green onion
- Green smoothie with protein powder
- Oatmeal with fruit and hemp seeds
Pre- and Post-Workout Nutrition For Weight/Resistance Training or Afternoon Workouts
If you ate a meal within the last 3 hours, your body will use that nutrition to fuel your workout. If not, have a small meal about 60 minutes before you exercise.
Remember: The less time you leave between your snack and your workout, the less time you will have to digest your food. This means you’ll be more likely to get a stomach ache than an energy boost. If you find yourself burping up food during your workout, you didn’t have enough time to digest it. Add an extra 30 minutes between your snack and workout next time.
What to eat before weight/resistance training or an afternoon workout: Carbs and some protein such as...
- A green smoothie with half a serving of protein powder
- Banana with peanut butter
- Handful of trail mix
- Power balls
What to eat after weight/resistance training or an afternoon workout: A mix of carbs, protein and fat such as...
- Banana with peanut butter and a scoop of protein powder
- ¼ cup of dried fruit and 2 hardboiled eggs
- A tuna melt
- Salad with protein and goat cheese
- Green Smoothie with protein powder
Adding anti-inflammatory nutrients after exercise can reduce soreness and assist with muscle recovery. Berries, turmeric, omegas, hemp, chia, and flax seeds are great anti-inflammatory boosters and all blend well into smoothies. I add all of the above or sometimes just a few to my smoothies or bowls to help heal my body.
If you workout just before dinner: If I finish a workout just before dinner....
I tend to make sure my meal has a good balance of vegetables, protein and healthy carbs to re-fuel for the next day. Always remember to manage PORTION size.
Use these tips to plan your next week workout plan/nutrition goals!