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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.
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!
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.
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!
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:)
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.
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:
They are great. My exercise / sports crazy husband loves them too.
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.
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.
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.
Water is the best choice, but if you are sweating a lot for over an hour, Herbaland’s Vegan Electrolytes are a must!
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.