A big part of our success when it comes to working out is what we feed and fuel our bodies with. What we feed ourselves is equally important for how our muscles repair and get stronger post exercise.
Choosing high fiber, high protein, nutrient packed foods over empty simple carbohydrates will make a huge difference in your energy level and keeping your blood sugars stable. In order to power through your workout, you need a premium source of fuel. That’s why it’s fundamentally important that you consume a slow to moderate digesting source of carbohydrates. Not only will they provide a source of energy, thereby preventing your body from tapping into muscle for energy, but a slower digesting carb will sustain you throughout your entire workout. Quinoa, brown rice, oatmeal, ezekiel bread, or yams make a good sources.
- Fruits, such as berries, make an excellent addition to your pre-workout meal. Once you have a slower digesting carb source, it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout and provide an immediate source of energy.
- The second important thing to look for in our meal is protein. As the building block of new muscle growth, protein – composed of essential and non-essential amino acids – is vital to stimulate maximum protein synthesis -aka muscle growth. Dairy such as greek yogurt, egg whites, protein powder, ground turkey or chicken are great choices.
- And finally, adequate water intake before, during and after exercise is equally important for health, optimal performance and results from all your hard earned efforts. Dehydration actually decreases exercise performance and post exercise recovery. In the hours after exercise, aim for approximately 16 to 24 ounces of water to replenish fluids lost during exercise.
How much do I need you ask? As a general rule, opt for a 3:1 Carbohydrate/ Protein ratio (with 20-30 grams protein). With this being said, remember that depending on your workout goals, the time of day you workout, and whether you have a sensitive stomach or not, you need to listen to your body, pay attention to your energy levels, and find out what works best for you!
Are you bored of the same old breakfast? Try my latest favorite breakfast or enjoy it as a post workout meal.