The Best Foods to Fuel Your Workouts By Jo Hill
We all know that food is fuel , and numerous studies have shown that for optimal results , as well as for a faster recovery , focusing on what you are putting into your body before and after you exercise is pretty important .
Live Well
When it comes to fitness , there are certain questions that I hear almost every day : How can I get the most out of my workouts ? How can I lose weight faster ? How can I burn the most calories ? How can I feel energised enough to give every training session my all ? There are many different elements that may affect your unique situation , but there ’ s generally one simple answer that will apply to most , if not all , of these questions : Eat !
More specifically , you need to eat the right foods at the right time , so let ’ s discuss what are the best foods to eat before and after you exercise . In other words , your choices for your pre- and post-workout meals .
Disclaimer : Obviously if you prefer to train fasted and you feel better doing so , then that ’ s what you should do . At the end of the day , everyone is unique , and what works for you may be different to what works for others . However , it ’ s always worth changing things up and seeing if what science suggests can feel right for you , too !
Eating Before Your Workout
Whether you eat before you exercise or you prefer to fast , research shows that the body will burn the same amount of fat . In saying that , however , you can actually cause muscle-loss if you regularly work out on an empty stomach . Many studies have been done to try and understand this , and in short , when you ’ re hungry , your body can actually draw protein from muscle instead of from your kidneys and liver ( where the body normally looks for protein ). When this happens , you lose muscle mass , which can ultimately slow down your metabolism and make it harder for you to
lose weight . Plus , if you exercise on an empty stomach , you ’ re not giving yourself the fuel you need to power through an intense training session .
The best pre-workout meal contains some form of complex carbohydrate and a protein . You want to minimise the amount of fat you consume in your pre-workout meal , as the fat will slow down the release of energy from the carbs . This is why a banana and a protein shake , or some oats and egg whites , are an awesome option .
Eating After Your Workout
During exercise , your body turns to glycogen , the fuel that is stored in your muscles , for energy . When your glycogen stores are depleted , your muscles can break down . This is obviously the last thing we want after giving our all to a training session !
Therefore , the best post-workout strategy is to eat or drink something that combines protein and carbohydrates ( and some fats ), 30 minutes to an hour after your workout , so that your energy stores can be refilled , and muscles that may have been broken down can be repaired . I suggest planning ahead and even taking a post-workout snack , meal or drink with you , to have on your way home after training . A protein shake with banana and some hemp seeds , or a protein shake and a peanut butter sandwich , or some peanut butter on corn thins are my current favourites .
So Many Choices …
I also have tons of recipes on my website and social media platforms that would fit perfectly as both pre- and post-workout snacks , so check them out and find the ones that appeal most to your tastebuds or eating plan . Then go and give your next few workouts all you ’ ve got !
Images : Unsplash
Jo Hill is a Durban-based baking enthusiast with two selfconfessed addictions : Fitness and chocolate . She has made it her mission in life to show the world that it is possible to have the best of both worlds . The popularity of her healthy recipes led to her creating her popular Facebook page and blog called Pull ups and Peanut butter , where she shares her recipes for clean , healthy and diet-friendly treats . More info at www . pullupsandpeanutbutter . co . za
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