foods to eat before and after a workout

A leading Australian dietitian has revealed exactly what she would eat before and after a workout to maintain energy for the rest of the day. Steph Wearne, who works as the head of nutrition at 28 By Sam Wood, wrote a blog post filled with her best foodie fitness tips leading into the summer months.

She urges gym junkies to have a snack at least 30 minutes before exercise to avoid to avoid feeling nauseous mid-way through, or finishing a full meal two hours before.
Ms Wearne said that while some people like to fast before their morning workout others can’t engage in a high-intensity session without some fuel. So in that case she recommends half a banana, 1/3 cup of porridge or muesli, 1 piece of toast with peanut butter, 1/2 cup of smoothie and a small sweet potato with almond butter.

Exercise Manager

If you’re planning on doing a low-intensity session like barre, Pilates or yoga than your body can rely on more of its fat stores for energy than food. Snacks like a small chia pudding, a handful of nuts or a small tub of Greek yoghurt would be enough to suffice in these instances.

Ms Wearne said that while some people like to fast before their morning workout others can’t engage in a high-intensity session without some fuel. So in that case she recommends half a banana, 1/3 cup of porridge or muesli, 1 piece of toast with peanut butter, 1/2 cup of smoothie and a small sweet potato with almond butter.

If you’re planning on doing a low-intensity session like barre, Pilates or yoga than your body can rely on more of its fat stores for energy than food.

Snacks like a small chia pudding, a handful of nuts or a small tub of Greek yoghurt would be enough to suffice in these instances. This should be matched with a healthy fat and slow-releasing carbohydrates like oils, avocado and brown rice.

‘Micro-nutrients are also super important to facilitate post-exercise recovery. So ensure you include two cups of a variety of colourful, non-starchy veggies too,’ she said. If you don’t have time to make a full meal after a workout than opt for a snack from the pre-workout list.

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In other news – Eating the Right Foods when Exercising

Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.

Eating the Right Foods

Learn about the importance of healthy breakfasts, workout snacks, and meal plans.
Get off to a good start Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain. Read more

Source: dailymail

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