As track season is upon us now, pre-planning out my kids nutritional needs go up a notch. So, I thought I would post a couple of examples of what you can eat before and after you workout or run. As always, drinking water is even more important then what you eat. Make sure you are drinking before, during and after.
Before: Whole Wheat Toast with Sliced Banana and Cinnamon
When it comes to gearing up for workout carbs are your BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during yourworkout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.
Before: Greek Yogurt and Trail Mix
Getting ready for a long run? Eat some yogurt first. It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.
Before: Oatmeal with Fresh Fruit
Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.
Before: Apple Wedges with Almond Butter
If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You’ll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up.
After: Chocolate Milk
Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That’s because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy. Got milk, anyone?
After: Veggie Omelet with Avocado
You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.
After: Grilled Chicken and Mixed Vegetables
Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.
After: Salmon with Sweet Potato
Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.
Hope this gives you a few ideas. Happy working out!!!