Good Morning everyone!
Now we here at GetFitNow knows that sometimes you just want to wake up and jump into your morning workout but you may not want to do that right away. It’s important to fuel your body before any workout. Most people are afraid to eat before because they’re worried of cramping and nausea. While it is true that you may experience this if you exercise on a full stomach, you need food to supply your body with the energy it needs before you decide to go on that 10 mile run.
However, eating the wrong foods before or after your exercise can greatly affect your efforts to get fit so make sure you eat the rights food to make it through your workout and help your body recover afterwards. Here is a list of what to eat before and after a workout!
Slow-digesting carbs as well as fibrous carbs are good for a pre-workout meal, paired along with some protein to reduce any muscle soreness post-workout.
Greek yogurt with a banana (bananas are help to raise potassium levels)
Oatmeal with blueberries (oatmeal will fill you up with weighing you down)
Other examples include:
– Apple wedges with almond butter
– Whole wheat toast with banana and hard-boiled egg
You want to make sure that you get in a lot of protein after a workout to help your body recover from all the strenuous activities you just placed on it.
Salmon with sweet potatoes (the sweet potatoes are to restore glycogen levels)
Grilled chicken with some mixed vegetables
Whole wheat Tuna sandwich with spinach
Here’s an example of a post workout meal from our trainer, Emily
Immediately after exercise, she would take her protein shake, 25 grams of Whey Isolate
1 hour later:
– 4 oz. of chicken (protein)
– 2 oz. of sweet potatoes
– 2 oz. green beans
Make sure you take some time to weigh out your meals to get a good picture of how much you are putting inside your body. Healthy food is good, but too much of it can actually be bad for you.
Now, before we wrap up this post, here’s a really quick recipe for one of my FAVORITE foods and this actually works great, post-workout as well as pre-workout. Plus, it’s super easy to make so it’s a win-win all the way around!
Banana Pancakes are really yummy while only using up TWO ingredients…that’s right….just two.
– 2 large eggs
– 1 medium banana
What to do:
- Mash up the banana and mix it in a bowl with the 2 large eggs (The key is to make sure you mix them until they’re smooth and evenly blended. I actually use a blender to mix them to make sure I smooth out all of the banana chunks)
- Next, heat up your griddle or pan and spray it with PAM or you can use coconut oil like I do.
- Now just pour on the batter and flip when ready (I actually find that 30-40 seconds is enough time but that may depend on your pan and how big your pancake is)
For me, I use a medium-sized ladle to measure out each pancake and that usually gives me about 5-6 pancakes total. Again, these numbers may vary according to your kitchen tools.
So I really hope you enjoyed reading this post. Let me know if you try out the banana pancake recipe and whether or not it makes it onto your list of post/pre-workout meals. Also, what is YOUR favorite post and pre-workout foods? I would love to hear from you!
The GetFitNow Team