Think of your body like a machine, therefore it requires fuel so it can run at its peak performance level during and after a workout. When looking at foods before a workout you want to pick those that are rich in carbohydrates, lean proteins, fibers, as well as healthy fats. These foods will help your muscles to sustain the rigors of a high intensity workout.
Oatmeal: This super food is jam packed with carbs, minerals, fatty acids and proteins, all of which your body needs to get your pump on! The best thing about oatmeal is that it settles well in your body without that bloated or heavy feeling in your belly. Also oatmeal takes a while to break down inside your body therefore keeping you feeling full for a longer period of time while also slowly releasing sugars into your blood stream keeping you alert and focused longer.
Fruit smoothies: No we are not talking about the ones you pick up in a hurry at the gas station while on your way to the gym! No we are talking about ones made at home that only take a few minutes to make. When making one of these taste pre-workout meals focus on fruits that are high on the glycemic index, for example bananas, pineapples, or mangos. The carbohydrates found in the fruit will breakdown rapidly to supply the body with much needed energy during a workout, while the proteins will aid in repairing muscle damage.
Bananas: This tasty fruit is a power plant of fuel which will help your body work effectively throughout the day. It is also a perfect source of carbs, potassium, and manganese. These sources will help the body fight off cramps, increase injury healing, strengthen bones, and help to increase endurance. You can also pair a banana with a cup of yogurt for maximum results.
Eggs: Eggs are one of nature’s best sources of proteins and minerals, and their yolk helps to improve the body’s levels of HDL (high density lipoprotein) or otherwise known as “Good Cholesterol”. Also there are so many different ways to make eggs that you can make them the night before and eat them on your way to the gym!
Caffeine: Studies have shown us that caffeine taken before a workout can enhance one’s performance. This is achieved by supplying energy from the caffeine straight to your muscles. Also once caffeine is inside your body the brain tells your muscles to burn the stored fat first in place of carbs for the bodies energy needs. Yes we all know that caffeine is in many energy drink as well as sodas but the amount of sugar inside these options vastly outweigh any good qualities of caffeine. Therefore look into a good pre-workout loaded with caffeine and vitamins and minerals. Such items can be found right here at The 8Block!!!!
Kiwi: This little fruit hosts more vitamins and minerals per gram that any other fruit. The kiwi is loaded with potassium, vitamin C, fiber, and antioxidants which will help fight off muscle soreness.
Sweet potatoes: While being a great source of natural carbs it also hosts antioxidants such as, beta-carotene. This wonder of nature helps to protect the body from free radicals produced during a workout. Sweet potatoes also have high levels of vitamin D and potassium, all of which help provide the body with energy while also relieving muscle cramps.
Grilled chicken and vegetables: By far the best choice you can make when it comes to recovery food. This combo is a plate full of nutrients that restores the bodies’ protein and carbohydrate needs without filling you with unnecessary fats, sugars, fillers, and sodium.
Chocolate milk: Yes that’s right a nice tall cold glass of chocolate milk is a great choice for a post-workout snack. When comparing chocolate milk to mass produced energy or sport drinks, chocolate milk has double the amount of carbohydrates and protein. Shockingly chocolate milk also beats out plain milk in this study as well. Chocolate milk also contains calcium, sodium and sugar all within healthy levels that your body will need to regain your energy. Just like fruit smoothies, store bought chocolate milk contain high levels of unhealthy additives and extremely high levels of added sugar. Also if dairy does not agree with you there are so many other healthy non-dairy milk substitutes you can easily find at your local food markets.
Previnex Nourify Vegan Protein Meal Replacements are our recommendation for a complete post workout meal! It contains 20g of High Quality Proteins and 20+g of Carbohydrates (especially when mixed with fruit) to replenish your body, so it can perform at its BEST!
Certified Fitness / Nutrition Coach