Pre and Post-Workout Meals
The appropriate nutrients can help you achieve better results before and after your workout. Carbohydrates are burned in the same way as gas is burned in a car. They provide you with the strength you need to complete that workout. Refueling with a combination of protein and carbs after you've finished can help you grow muscle and remember about 30 minutes to three hours before your workout is the best time to eat. Are you ready to get the most out of your workout?
Pre-Workout Nutrition:
The importance of a pre-exercise meal is that it keeps athletes from feeling hungry and lazy before and during a workout. It also helps in the maintenance of the body’s energy levels.
Below are some examples:
Peanut butter & jelly sandwich
Oatmeal with low-fat milk and fruit
Fruit and yogurt smoothie
Trail mix
Bananas
For coffee lovers: a low-fat latte and an apple
Fruit and Yogurt Smoothie Recipe:
Photo from: Aveirecooks.com
Servings: 2
Prep Time: 5 min.
Total Time: 5 min.
Ingredients:
1 banana
1⁄2 cup yogurt
1 1⁄2 teaspoons white sugar
1⁄4 cup pineapple juice
1 cup strawberries
1 teaspoon orange juice
1 teaspoon milk
Instructions:
In a blender, combine the banana, yogurt, sugar, pineapple juice, strawberries, orange juice, and milk until smoothie.
Then pour into any cup or bottle and enjoy!
Post-Workout Nutrition:
Your body works to replace its glycogen stores, as well as repair and regrow muscle proteins, after a workout. If you eat the correct nutrients shortly after you exercise, your body will be able to complete this task more quickly. After your workout, it's very important to eat carbs and protein.
The following are some examples of minimal, easy-to-digest foods:
Egg and whole-wheat toast
Chocolate milk
Whole-grain turkey wrap with veggies
Greek yogurt and fruit
Salmon with sweet potato
Chicken, brown rice, and veggies
Lemon Salmon with Sweet Potato Recipe:
Photo from: Silverfish.com
Servings: 4
Prep Time: 15 min.
Cook Time: 30 min.
Total Time: 45 min.
Ingredients:
2 medium sweet potatoes, cubed
sea salt + fresh black pepper
1⁄2 teaspoon cumin powder
a few tablespoons of olive oil
12 ounces of wild-caught salmon filets
1 tablespoon butter
2 tablespoons lemon juice
1⁄4 teaspoon garlic powder
1⁄8 teaspoon red pepper flakes and/or fresh thyme (optional)
Instructions:
Preheat the oven to 425oF.
Drizzle olive oil over the diced sweet potatoes on one sheet pan. Toss the sweet potatoes
in a bowl with salt, pepper, and cumin. Then put the sweet potatoes in the oven for 15
minutes.
Prepare the salmon while the sweet potatoes are baking. Combine the butter, lemon juice,
garlic powder, pepper flakes, thyme, salt, and pepper in a small bowl. Microwave for 15 seconds, or until the butter has melted. Spray a small baking sheet with cooking spray and line it with foil. On top, arrange the salmon filets. Drizzle with the lemon sauce that has been prepared.
Remove the potatoes from the oven when the timer goes off and toss them. Return the salmon to the oven for another 12-15 minutes. Around the 8-minute mark, check on the salmon. When the salmon is firm to the touch, it's done. The amount of time it takes to bake a filet depends on its thickness.
Then you can either refrigerate the sweet potatoes and salmon after dividing them into containers and allowing them to cool somewhat or enjoy them once they are done!
Foods/Drinks to Avoid:
We all know that if you work out on an empty stomach, your body will not be able to perform at its fullest. However, eating the incorrect item is just as harmful.
Here are some following examples of food/drinks you should avoid:
Fried and fatty foods
Carbonated beverages
Alcohol
Desserts
Spicy foods
Following a workout, it's critical to consume the right quantity of carbs and protein. It promotes recovery and performance during your next session by stimulating muscle protein synthesis. You must not go more than a few hours without eating or snacking. Also don’t forget before, during, and after you are drinking plenty of water.
**Please keep in mind that Shamari is not an expert, and these are suggestions based on research. Please take these suggestions with a grain of salt and at your own discretion.**
-By Shamari Rivera, Dreissig Apparel Inc. Fashion Merchandising Intern
Sources:
https://www.medicinenet.com/what_should_i_eat_30_minutes_before_a_workout/article. htm
https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post- workout-nutrition
https://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks#pre-workout- snacks-for-muscle-gain
https://blog.myfitnesspal.com/9-foods-avoid-workout/
https://www.eatthis.com/what-not-to-eat-after-workout/
https://littlespicejar.com/lemon-roasted-salmon/
https://www.allrecipes.com/recipe/215189/fruit-and-yogurt-smoothie/
Featured Photo Source:
https://unsplash.com/photos/hsTwPUzFegQ