BODY FUEL BEFORE AND AFTER WORKOUTS
of berries. And for those mornings when you have a larger appetite, try adding a few raw nuts to the mix. If you have enough time to no need to fuss with assembling ingredients.
You can grab a handful of raisins and a banana. It’s super simple and is packed with an energy punch.
To optimise your routine, you need to avoid foods containing too much fibre or fat before your workout – these might result in an uncomfortable digestive disturbances during your workout.
The most important thing about the food you need to avoid is to understand that different people react differently to different foods.
“Avoid foods that are too bulky or high in fibre or fat, as they are likely to result in an uncomfortable gut during the exercise session,” says Van Zyl.
For optimal recovery postworkout, you want to try and eat/ drink something within 30 to 45 minutes of completing your training session, she advises.
She emphasises that whatever you eat should contain carbohydrates to replenish the energy lost during your workout and protein for speedy muscle recovery.
If you’re unable to make a meal after your workout, a green smoothie is a good way to go. Add tofu, almond milk, and chia seeds to bulk it up.
If you go for a protein shake, be aware of the extra calories.
Unless you are looking to gain weight, you shouldn’t consume more than you’ve burned in your workout session.
As a recovery snack, add a bit of protein too in the form of lean biltong, low-fat dairy, a boiled egg or some raw nuts.
As a rule, if you’re planning to eat a meal after your workout, you can skip the snack or shake as that could add unnecessary calories.
If you’re looking for a hearty meal after your session, go for lean protein, like fish or chicken, with some couscous or brown, wild rice and grilled vegetables.
“You’re unlikely to need more than 1g to 1.2g of carbohydrate/ kg body weight and 0.2g to 0.3g protein/kg body weight as a recovery meal.”
If you are looking for a healthy eating plan that works for you and your lifestyle, take into consideration family commitments, financial status, health status and personal goals.
More people are realising that one size doesn’t fit all and to make something more sustainable, one needs to eat a variety of healthy foods in a way that is realistic, practical and well balanced.
Eat a light meal one or two hours before your workout, or opt for a snack.