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EATING RIGHT PRE AND POST WORKOUTS

Choosing the right foods before and after your fitness routine can greatly optimize your performance, maximize results and be the one difference between feeling super energized during and after your workouts, or to the contrary, knowing exactly how it feels to be run over by a truck, ha!

Whether you’re into running, SoulCycle, cardio yoga, swimming, kickboxing, Zumba, trapeze, pole dancing…or even Capoeira!, food is your fuel to make it all happen.

Wait. What’s Capoeira?! Glad you asked! Something that I want to try soon. An Afro-Brazilian martial art that combines dance, acrobatics, and music and lets you kick, punch, move and shake for an hour.  Looking for an after-work stress-reliever? This may be it.

Your body type and the intensity of your workouts will determine which foods are best to integrate into your routine.  And of course, your favorite foods will influence your choices.  Need help making best grocery shopping choices? READ: FOOD LABELS AND HEALTHY CHOICES MADE SIMPLE

 

Here are my 2 rules of thumb along with some food ideas and combinations to help you eat right for an average intensity type of workout (50-minute spin class, run or similar). 

1. PRE-WORKOUT – fuel your body with quick-digesting carbs to boost energy; add also some protein and a bit of healthy plant-based fats.
  • Fruit: bananas, apples, oranges, and berries are the best.
  • Nuts and seeds (almonds, walnuts, pumpkin seeds) with dark chocolate. I am biased here because I love chocolate!
  • Smoothie of unsweetened almond or hemp milk with fruit.
  • Gluten-free toast or rice cake with avocado, salt, pepper and olive oil or tahini.
  • Gluten-free toast or rice cake with nut butter and banana on top.

 

2. POST- WORKOUT – Protein is key to restore muscle tissue. It’s also important to have a good balance of fiber and healthy fats.
  • Bananas are great to restore your levels of glycogen, which helps rebuild damaged muscles.
  • Plant-based food ideas:
    • Quinoa, a true superfood, and complete protein.
    • Chickpeas, the beans with the most protein. Try hummus crudité.
    • Beans and lentils.
    • Hemp seeds are a great anti-inflammatory.
    • Protein smoothie: unsweetened almond milk, bananas, and avocado.
  • Animal-based:
    • Pastured eggs in all forms and shapes with veggies.
    • Wild caught salmon with veggies.
    • Grass-fed chicken with veggies.

 

Are you ready to kick ass at your next SoulCycle class? Yes, you are!

 

WANT TO KNOW WHAT FOODS ARE BEST FOR YOUR BODY TYPE?

Book a free 20-minute consultation and work with me to get your strategy aligned with your goals.

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