Pre and Post Workout Snacks

16 Aug

ImageThe size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat.

Pre Workout

Pre-Workout Snacks – these should be consumed about 30-60 minutes prior to your workout.  They should be carbohydrates that are fast-digesting with high glycemic index and try to stay away from fats because they digest much slower.  The faster the food is digested the sooner that fuel is available for the upcoming workout.

Image

My Top 5 Pre-Workout Snacks

1. Fruit (bananas, pears, apples) with a handful of nuts

2. Non Fat Yogurt with a 1/2 cup of berries

3. Small Bowl of cereal or oatmeal with milk and a banana

4. Hard boiled egg with an apple and a slice of low fat cheese

5. 1 wholegrain English muffin or toast with natural peanut butter 

Post Workout

It’s important to start refueling as soon as possible after exercise.  Within the hour, this is considered the “Golden Hour” when muscles will absorb the most nutrients and glycogen is replaced the most efficiently.  The right post-exercise food choices can make all the difference between getting stronger or getting tired.  Go for snacks that contain a combination of both carbs and protein.

ImageMy top 5 Post Workout Snacks

1. Protein Shake with Whey protein, banana and milk

2. Turkey or Tuna sandwich on whole grain bread

3. Peanut Butter and Banana on Rice cakes

4. Yogurt and Fresh berries

5.  Hummus and Whole Wheat Pita

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