8 Foods to Fuel Your Workout
This post written by guest blogger—Larissa Milano
One of the biggest questions that most people have is what to eat pre and post workout. The internet is filled with information on carbo-loading, low carb diets and protein rich diets. But what should you choose? This really all depends on a couple different factors: the time of your workout, the duration and what foods your stomach can handle.
If you are working out early in the morning a lot of people will have just a small snack about 30 minutes to an hour before working out. Those longer workouts that last more than 90 minutes should be fueled part way through and come after eating a snack an hour before. Choosing your foods can sometimes be a trial and error situation. Try different foods to see what works best for you. Just remember to always get in carbs, protein and fiber. You want a meal or snack that is going to keep your energy levels up throughout your workout.
Here are some great options for those pre and post workout meals.
1. High Fiber Cereal
This is a great option for those early morning workouts. Pair it with some almond milk or lowfat milk and a glass of orange juice. The fiber in the cereal and protein from the milk will keep your blood sugar levels more even and keep you feeling full.
They didn’t get the saying “An Apple a day keeps the doctor away” for nothing. Apples are great at stabilizing your blood sugar and pairing it with some almond butter or peanut butter makes for an awesome pre workout snack.
This great healthy cereal provides fiber to keep you full. Make it with some almond milk or low-fat milk to add in protein and some berries for natural sweetness.
Pairing some Greek yogurt with some fruit is perfect before a workout. There is a great amount of healthy fat and protein in Greek yogurt. Add some blueberries for sweetness and antioxidants.
5. Brown Rice
Cook up some brown rice with veggies and grilled chicken as a meal about 1½ hours before your workout. The brown rice will keep you full while the chicken provides protein.
6. Trail Mix
Grab a handful of some trail mix with dark chocolate chips, dried fruit, almonds and peanuts. You can even make your own by buying the individual items and mixing them in a Tupperware. The nuts have great protein and the chocolate chips will help fuel the workout, plus who needs an excuse to eat chocolate?!
7. Chocolate Milk
After a hard workout the first thing you want to do is refuel your system and chocolate milk is the perfect blend of carbs, protein and fat. It will help replenish your energy stores and get your muscles on the road to recovery.
Another great way to refuel after a workout is with a turkey sandwich or pita. Use whole wheat or gluten free bread (for those who need to steer clear of gluten), turkey slices free of nitrates and some veggies. You can also use some avocado in place of mayo for a healthier option.
Have fun mixing and matching your meals to see what works best for you. Always remember that your food is your fuel and will make your workout awesome if fueled correctly.
Got some good workout fuel tips you’d like to share? Leave them in the comments below!
Larissa is an ACE certified personal trainer. Find out more about her and her workout tips at www.larissamilano.com