Fuel Your Workout, Tips from a Rumble Nutritionist
You’re getting prepared to take it out on the bag, but you want to make sure you’re properly fueled. But did you know what you consume after your class or PT session is just as important?
Rumble Personal
Trainer,
Adam Blackwell,
Is a body transformation expert and has a Personal Trainer Certification Diploma from Mount Royal University, plus his Nutritional Coaching Institute Level 1 Certification. Adam also possesses his Level 1 Certification in Olympic Lifting and Kettlebell from ONNIT! With a background like that he’s our ideal expert for advice on the best foods for before, and after, for your workouts!
Pre-workout nutrition
The goal of pre-workout nutrition is to provide your body with the necessary energy and nutrients to perform at its best. It's important to consume a balanced meal or snack that contains a combination of carbohydrates, protein, and healthy fats about 1-2 hours before your workout. Here are some of the best pre-workout foods:
1) Oatmeal with berries:
A great source of complex carbohydrates that provide sustained energy during your workout.
2) Bananas:
Bananas are a good source of natural sugar and potassium, which help to fuel your muscles and prevent cramping.
3) Greek yogurt:
High in protein, Greek yogurt is an excellent pre-workout food that helps to build and repair muscle.
4) Whole wheat toast with natural peanut butter (add on a banana):
The combination of whole grains and healthy fats in peanut butter provides a sustained source of energy during your workout.
5) Smoothie with protein powder:
A smoothie made with fruit, Greek yogurt, and protein powder provides an excellent combination of carbohydrates, protein, and healthy fats.
Post-Workout Nutrition:
After a workout, your body needs to replenish its energy stores and repair the muscles that were broken down during exercise. Eating the right foods after a workout can help speed up the recovery process and maximize the benefits of your workout. Here are some of the best post-workout foods:
1) Lean protein:
Protein is essential for muscle recovery and repair. Some examples of lean protein include chicken, lean beef, fish, eggs, and tofu.
2) Sweet potatoes:
Sweet potatoes are a good source of complex carbohydrates, which help to replenish glycogen stores in the muscles.
3) Leafy greens:
Dark leafy greens are a good source of vitamins and minerals that help to reduce inflammation and promote recovery.
4) Berries:
Berries are high in antioxidants, which help to reduce inflammation and prevent muscle damage.
5) Protein Shake:
Protein shakes are a convenient and fast acting. The fast absorbing amino acids in a protein shake will reach the muscle faster than whole foods would. This will help your repair the micro-tears your muscles endure from a workout, quicker.
In the end, pre-workout meals should focus on providing energy and nutrients for the upcoming exercise, while post-workout meals should focus on repairing and recovering from the exercise. By incorporating a combination of complex carbohydrates, lean protein, and healthy fats, you can optimize your workout performance and recovery.