Pre and Post Workout Snacks
Probably the most googled terms, after how to lose weight fast, are what to eat before and after your workout.
So you are about to train and don’t know what is the best snack to eat before, in order to give you the energy required to go ahead with your workout, or perhaps you’ve just finished your workout and don’t know what to eat after.
PRE – WORKOUT
Timing is everything. According to research the ideal time to eat before you train is between 30 minutes to 2 hours before your exercise. Remember, carbohydrates equal energy and before your workout you need to top up your energy reserves. Your fuel should be rich in carbs, low in fiber and fat. If your workout is only 45-60 minutes long, these snacks will do the job:
- – Banana
- – Small toast with honey/jam
- – A small packet of crackers, if you’re on the go
- – Homemade oat bar
- – It depends on how long you train and how hard you train.
If your workout is longer than an hour, you will need to add a source of protein to your snack as well such as:
- – Low fat yoghurt/cottage cheese with honey and crackers
- – Toast with cheese and turkey slices
- – Egg sandwich
- – Small bowl of cereal
POST – WORKOUT
After your workout your body is tired, your muscles need rest and recovery and that means your food should be supercharging. To help your muscles rest and in order to replenish the glycogen stores, your meals/snacks should contain protein and carbohydrates and should be consumed within 30 minutes to 2 hours after the end of your workout. This could be your lunch or evening meal, such as a full balanced meal containing fish, chicken or red meat with vegetables or fresh salad and rice. Carbs (potatoes/pasta/bread) are needed next to your protein and vegetables to replenish glycogen stores, which also serve as energy storage units for the body. Intake of high biological value protein (such as chicken and fish) will help restore muscle damage.
If you prefer having a small snack after your workout be sure to mix some protein and carbohydrates after your workout. Some ideas include:
- – Cottage cheese on pita bread
- – Fruit salad with oats and Greek yoghurt
- – Tuna sandwich
- – Chicken/beef sandwich
P.S. Remember what works for you might not work for someone else, so experiment on what works better for your body and workout.
Written by: Chara Malioti
Clinical Dietitian, MNutr, R.D., MSc
Tel: 22256006
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