fuel gauge
Pre-, mid- and postworkout essentials to boost your fitness game.
PRE-WORKOUT: Sip on water. MID-WORKOUT: Reed says to opt for room-temperature water (it absorbs faster than icy-cold). If a heated yoga class makes you perspire significantly (or your workout is longer than 90 minutes), add electrolytes to maintain energy and avoid dehydration.
POST-WORKOUT: Keep up your fluids with water. If you’re hungry, reach for a protein- and carb-rich snack such as two boiled eggs and a banana. And enjoy that morning coffee – caffeine helps muscles recover faster, especially when consumed with carbs.
IDEAL NEXT MEAL: After finishing the above post-workout, your next main meal should be about 90 minutes later and consist of lean protein (chicken, fish, turkey) with avocado, nuts, seeds and salad or vegetables (in other words, don’t undo that hard work with a schnitty).
PRE-WORKOUT: About 30 to 45 minutes before training, have a small carbbased snack such as half a banana, plus half a litre or more of water, sipped on rather than sculled to reduce stitches. Add electrolytes if you perspire a lot.
MID-WORKOUT: Choose room-temp water or an electrolyte drink. Reed recommends Isowhey Sports Electrolyte Formula, which contains natural electrolytes derived from coconut water with added magnesium, and is free of artificial colours, flavours and sweeteners. Avoid sugary sports drinks.
POST-WORKOUT: Hydrate with coconut water and assist muscle repair with a smoothie made with a shot of espresso and protein powder with milk (the coffee will also keep your metabolism firing).
IDEAL NEXT MEAL: Within 45 minutes of training, have a protein- and carbrich breakfast, such as eggs with spinach, tomato and avocado on rye sourdough.
PRE-WORKOUT: One to two hours before you start training, have some carbohydrates to increase your energy levels, such as Greek yoghurt with fruit or sourdough with sliced banana. MID-WORKOUT: Consume water, with the addition of electrolytes if you sweat a lot.
POST-WORKOUT: Boost your hydration with coconut water, and within 45 minutes of your session have a combo of protein and carbs, such as boiled eggs and a banana, or 200g Greek yoghurt with chia seeds and nuts.
IDEAL NEXT MEAL: Have a dinner rich in lean protein (chicken, turkey, tuna, salmon) and complex carbs such as quinoa, brown rice and vegies.