BODY FUEL BE­FORE AND AF­TER WORK­OUTS

The Star Early Edition - - WORLD -

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.

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