Saturday, March 15, 2014

What to Eat Before & After a Workout

Continuing on My Way to a Healthy Life, I am still loving my 30 Minute Hit workout routine.  But, I wanted some tips and education on what I should be eating before an after I work out.  So, I asked the owner of my 30 Minute Hit, Trina, to share some wisdom.  I am not an expert, so let's hear from someone who is!

A Few Tips for Building Lean Muscle Mass:

By continuing to build lean muscle at the gym, firing up your metabolic burn during cardio and fueling up with clean meals, you can keep your metabolism at its possible highest no matter what age you are. 

Protein is the foundation!  Most of your protein should come from whole food sources but it's also a good idea to supplement with protein shakes daily.  No more than 30 minutes after training, consume 20-30 grams of fast-digesting protein.  This is where whey-based powders that can easily be mixed with water reign supreme.  Also eat 50-60 grams of fast-digesting carbs such as fat free cookies, muffins, fruit, Gatorade or another carb drink.  The combo almost immediately reverses muscle breakdown from training and can help with hormone balance.  

If ever there was a perfect, post workout muscle building food, bananas would be it.  They have protein, fibre and carbs, as well as potassium.  Potassium is an important electrolyte which helps with muscle contraction. After working out your muscles are tired and weak, but potassium gets your muscles firing again, a big boost to recovery. 

Eating a large meal an hour or two before you work out is ideal.  For example: have a chicken breast and baked sweet potato about two hours before hitting the gym.  This should help you go longer and harder.  In the morning try steel cut oats with berries or super foods like chia seeds, goji berries etc. 

Keep hydrated to keep your cortisol levels balanced, thus staving off cravings.  It's also great to have a high protein breakfast within an hour of waking up and avoiding more than a 3-4 hour gap between meals and snacks.  Eating frequent, small meals with protein, complex carbs and good fats can help balance your blood sugar.  

Lastly, good sleep actually helps you lose weight by influencing the hormones that control your appetite and increase your metabolism.  

These are all such great tips! Thanks Trina:) 
I asked you on Facebook what you like to eat before and after a work out:

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