Snack YOUR WAY TO FITNESS
Should you eat before or after a workout? And what choices are best? The Exercise Prescription answers your burning questions!
Fasted cardio or fuel up first? It’s an age-old question with lots of conflicting evidence, but it comes down to personal preference and the type of exercise you’re doing. The majority of research shows no difference in performance between people who eat before aerobic exercise that lasts less than an hour and those who do not. The exception is longer exercise, which really does require fuelling up with a high-carbohydrate/protein snack such as yoghurt with granola, banana and chia on toast, or a smoothie. If you’re going longer than 60-90 minutes, replenish with a banana or smoothie mid-workout.
Weight lifting is high-intensity but intermittent, so it doesn’t put high demands on our glycogen stores. For weight lifting, try a rice cake or small amount of nut butter with an apple before or after your workout.
If you’re doing a shorter exercise session (45-60 minutes) and don’t like eating before breakfast, a coffee with low-fat milk can help mitigate feelings of low energy. It’s also worth noting that most people will wake up slightly dehydrated from their overnight fast, so water is important first thing in the morning.
RUN-CH TIME SNACKS
Want to exercise, eat and be back at your desk in an hour without your boss lifting an eyebrow? Here are some great, nutritious snacks for pre and post-workout.
Pop two hard-boiled eggs in your office fridge. After your run, peel and mash with Philadelphia Light Cream Cheese and mustard, throw in a wrap of mountain bread with some fancy lettuce and you have a tasty protein-and-iron rich lunch in two minutes. Or drain a can of four-bean mix and combine with sliced red onion, cherry tomatoes, baby spinach and a few tablespoons of ricotta. Add a squeeze of lemon juice and your favourite herb. This is slow-release carbohydrate and protein wrapped up in one. You could also grab a pre-made salad on your way to work (or make it up the night before). Add a small can of salmon or tuna – the liquid from the can provides a ready-made healthy dressing – then add some lightly crushed Weet-Bix for instant low-kilojoule croutons.