Pre and Post Workout Snack info you need to know.

Do you ever wonder why you don’t seem to get the performance or results you want from your exercise, sports or workouts?

If you want to reach your true potential your pre and post workout snack; what you eat before and after matters big time! In fact, eating the right foods at the right time will make those agonizing workouts or sports performances; more enjoyable, you’ll be more effective,  they will help prevent fatigue and injury, and you’ll be able to really push yourself to “win” or get the toned body you’ve always wanted. 

At 56 years old I could use all the help I can get. Before self-isolation kicked in I was working out consistently with a personal trainer twice a week, and then two days of Zumba, and one day of yoga. It wasn’t easy peasy but I was and still am determined to stay in great shape since menopause is nasty on a woman’s body. 

Menopause Makes You Thick in The Waist!

Several studies have shown that when women go through menopause their body transitions from a pear-shaped body (wide hips and thighs, with more weight below the waist) to an apple-shaped body (wide waist and belly, with more weight above the waist). I know because I’m experiencing this! Ahhhh!

So in this blog post I’m going to share some pre and post workout snacks you can eat in the 260 calorie or under range so that you get the most out of your sports or training sessions whether you’re doing them at home or outside.

Let’s do this! 

First, do you even know how much you should be working out? 

The current physical activity guidelines for healthy adults are 30 to 60 minutes, 5 days per week of moderate-intensity activity, or 75 to 150 minutes per week of vigorous-intensity activity. 

 

You May Not Need a Pre and Post Workout Snack

If you have a meal within two hours of your work out or golf game then you don’t need a pre workout snack. If you want to have a killer workout it’s pretty hard to do that on an empty stomach. I seriously don’t know how some people can do that. If I did that I’d definitely pass out!

Some of my workouts can be grueling and as soon as I start feeling like a lettuce leaf I have to snack on something right away. Choosing the right pre and post workout snack is science, really. It’s all about choosing the right foods and eating them at the right time so your body can function the way it should. Strong baby!

What to Eat Before a Workout

Carbohydrates are definitely the preferred source of energy! Our bodies quickly break them down into glucose, which feeds our cells as energy. We also store glucose in the form of glycogen in our liver and muscles, which the body will tap into once glucose stores are depleted during activity. 

When we exercise our muscles also need protein in order to get bigger and stronger. So, bottom line you need digestible sources of carbohydrates and protein before a workout so you can repair and grow your muscles and perform at a high level.

Avoid heavy meals especially fried or fatty foods because they tend to make you bloated or gassy. So put down those greasy french fries, that ain’t a good carb:)

Timing

As they say timing is everything.  It’s very true when it comes to your pre-workout foods.  I’ve struggled with this for the longest time because of my schedule. When I work-out with my personal trainer at 1 PM I’m hungry! If I eat breakfast at 10 AM I am then a little hungry by 1 PM but I was clueless about what the perfect pre workout snack combination was for me.

Okay so these recommendations are not black and white since everybody is different but the general rule of thumb is to eat a full meal 2 -3 hours before your workout.

If you’re not able to eat a full meal 2 -3 hours before working out you can still eat a decent pre-workout meal.  However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be. If you eat 30–45 minutes prior to your workout, choose foods or snacks that are simple to digest and contain mainly carbs and some protein.  This will help prevent any stomach discomfort during exercise.

 

 

Here are six perfectly balanced pre-workout snacks that are all around 160 calories or less:

• 1 piece of whole-grain toast + 2 scrambled egg whites + a sliver of avocado (155 calories)
• ½ cup cooked oatmeal + ½ a banana + ½ cup of unsweetened soy milk (145 calories)
• ½ a whole-grain English muffin + mustard + 3 thin turkey breast slices (145 calories)
• 1 apple + 1 tbsp of natural almond butter (150 calories)
• 5 ounces of plain non-fat Greek yogurt + ½ cup fresh berries (125 calories)
• 1 pack of all natural Vegan Protein Gummies (160 calories)

Why I love Herbaland’s Vegan Protein Gummies

I love these pre workout gummies because they’re not too heavy but they’re also not too light if I eat them with water 45 minutes before my workouts.  They are a high-carb / low protein and perfect for pre-workouts. 

If you’re looking for an all- natural plant based, healthy snack this is it! It’s also low GI, CGMP certified, gluten-free, dairy-free, fat-free, nut-free and soy-free. Each 50g serving contains:

• 27g fibre
• 10g protein
• 1g of sugar

Available in five flavors:

• Fantastic Fruit is a mix of all 4 Herbaland flavors: Kiwi & Friends, Banana, Papaya Paradise, and Wild Berry.
• Wild Berry flavor features extract from BC blueberries. Tastes like real blueberries.
• You’ll go bananas for Banana gummies!
• Papaya Paradise flavor takes your taste buds on a tropical vacation.
• Kiwi and Friends’ is a fruity flavor fiesta.

They are great.  My exercise / sports crazy husband loves them too.

 

 

What to Eat After a Workout

Replenishing what you lost during your workout is also important so you avoid fatigue and rev up the recovery process. 

Complex carbohydrates (quinoa or sweet potatoes) are the best because they come with fiber and other nutrients that are beneficial for our health. I don’t eat gluten but if you do go for whole wheat. 

You’ll also want to eat a substantial amount of protein after a workout so your muscles repair themselves while you rest. Do your best to get at least 10-20 grams of protein after working out. You may need more protein depending on gender, body size, and activity level.

Timing

Eating after a workout goes beyond just stimulating muscle growth, though. It prevents fatigue, gives us back the energy we used up, and replenishes glycogen stores. Because of this, I recommend eating a meal or snack within one hour of exercising.

Here are five perfectly balanced post-workout snacks that are all around 240 calories or less:

• 1 banana + 1.5 tbsp of almond butter (240 calories)
• 1 cup of plain, non-fat Greek yogurt + 1 tsp of honey + ½ cup fresh pineapple (170 calories)
• Smoothie with ½ cup of fruit + 4 oz. unsweetened soy milk + 1 tsp of honey + 1 scoop of protein powder (195 calories)
• 1 slice of whole grain bread + 3-4 slices of turkey (220 calories)
• 1 pack of Vegan Protein Gummies (160 calories)

Friendly Reminder: Hydrate!

I’m sure you know this already but drink enough water before, during, and after your workout. The amount of water you need depends on the temperature and the intensity of the exercise. If you’re about to vomit you’re probably drinking too much. It’s obvious that you’ll need more water working out in a hot or humid climate. The goal of hydration is to replace the fluid lost when we sweat. 

Here’s a simple rule to follow:

• Drink about 2 to 3 cups two hours before exercise.
• Drink about 1 to 2 cups of water for every 15-20 minutes of exercise.
• Drink 2 to 3 cups of water for every pound of body weight lost in sweat after exercise.

Water is the best choice, but if you are sweating a lot for over an hour, Herbaland’s Vegan Electrolytes are a must!

RELATED: Electrolytes Can Power Up Your Next Workout

Summary

These are general guidelines for pre and post workout snacks. Listen to your body. There are considerations you have to make such as your; age, gender, body weight, how intense or mellow your exercise it, and so on. 

I congratulate you for continuing your workouts at home during self-isolation. Since the clubs, gyms and community centers are closed you can also walk or jog outside. Remember the six feet rule. Have a fab-U-lous workout! I know I will.

 

Disclosure: All products featured on my blog are independently selected by Anna Bennett. Please note that the Herbaland links above are Amazon affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link. I have personally purchased and used these clean beauty products because they simply work, not because of the small commissions I make. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your skin, beauty, and health goals.