Fitness Mantra: Pre and post workout nutrition

So, what should you eat that won’t compromise the hard work you have put in on your run, power walk or spin class? Here is a list of the best things to put in your body pre, during and post exercise. 

Before you exercise, eat carbs, but not too much. Consume one to four grams of carbohydrates per every 2.2 pounds of body weight if you are planning to exercise for longer than an hour. To put that in perspective, a medium banana has about 27 grams of total carbohydrates. Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function. A bowl of oats is also an option. Oats are packed with fibre, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout. 

A cup of coffee is the easiest thing to grab before a workout. Caffeine has been shown to help regular drinkers enjoy a workout more by generating energy, as well as to slow fatigue and increase the rate of fatburn. Fruit smoothies are also an awesome pre-workout snack because they have high-quality protein, can be rapidly digested, and have the key combination of simple and complex carbohydrates.

Egg whites can do the trick too. The fat in egg yolks is metabolised slowly and therefore is likely to make you feel bloated and sluggish during your workout, so egg whites are a much better pre-workout option. A single egg white provides around four grams of protein and no fat. Dry fruits are a great option if you only have a few minutes before your workout because it’s so light, so the simple carbs will provide you instant energy without weighing you down. 

A few recommendations for dried fruits to eat are dried berries, apricots, and pineapple. Shoot for around a quarter cup. 

One of the most important things to do during exercise is hydrate — and if your workout is 45 minutes or less, fluids may be all you need to keep you going. 

Water is often enough. But if you’re exercising for more than 60 minutes in hot, humid conditions, sports drinks may help. They give you carbs and sodium, as well as fluids. 

For longer, high intensity vigorous workouts, eat 50-100 calories every half hour of carbohydrates such as low-fat yogurt, raisins, or banana.

Consuming the right nutrients after you exercise is just as important as what you eat before. A box of Greek yogurt is the goto option for most athletes. It has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. Make yourself a turkey or chicken sandwich and add a bowl of soup on the side. 

You could have a bowl of fruits too. Fruits are loaded with healthy, easily digestible carbohydrates, as well as enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple, for example, is known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. If you want some protein fast, you can’t go wrong with a simple, straightforward protein shake. Whether you opt for whey protein or vegetarian/vegan powder, you can combine the big boost of protein with any number of add-ins, like fruit, peanut butter, and the milk of your choice. 

Cereal is also good any time of the day post workout. Opt for a high-protein, high-fibre and low-sugar cereal. Eggs are a common option too. 

Serve them up any way you like — scrambled, over easy, poached, sunny side up, or even just hard-boiled.