Spring is finally here! This winter has felt never-ending and I was beginning to think we were just going to skip straight to summer! I always feel so sluggish and unmotivated during the winter months when it comes to working out and eating well. Now that spring has finally arrived and the sun is back in my life, I’m ready to fully commit to my healthy habits. I find I have more energy and a more positive mood this time of year, which helps me find the motivation to get up and hit the gym or spend the extra time in the kitchen cooking something a little healthier. I’ve been taking a nutrition class, which has gotten me thinking more about the kinds of foods I’m eating. There are many foods that can enhance workout performance and can also contribute to the amazing health benefits! Here are some of the foods we should be eating before and after gym time.
Pre-workout foods
Carbs
There is so much mixed information out there about whether or not carbs are good for us. Without diving too much into the controversy, carbs are one of our main sources of energy and when we’re getting ready for a tough workout, they might be exactly what we need. Some quick snack options could be a granola bar, some fruit or some Greek yogurt, which is also an awesome source of protein.
Protein
Protein is also great before a workout. Workouts that include weight training exercises actually create small micro-tears in the muscles and protein plays a big role in the repair process! It also contributes to muscle growth, which will make us stronger for future workouts. Peanut butter is a great go-to, plus you can combine it with a piece of toast to get your carbs in! Hardboiled eggs are also a quick and easy snack. Hummus dip with some carrot or celery sticks is also another easy option (and super tasty too!)
Post-workout foods
After a workout, our bodies may be depleted of energy and our muscles are beginning their repair process. Again, carbs and protein are good choices post workout. The timing of when you eat after a workout is also really important. Many experts suggest eating no later than 45 minutes following your workout in order to maximize the benefits. Some good food options include quinoa, whole grain bread, sweet potatoes or pasta. Avocados and nuts are easy options and are great sources of healthy fat.
So, we know what foods to eat to maximize our workouts. Here are a few easy meal ideas to get started:
-quinoa or brown rice, topped with sweet potato, avocado and chicken breast
-omelet with avocado and a side of whole grain toast
-tuna salad on a whole grain wrap, with a side of hummus and veggies
-fruit smoothie with protein powder or Greek yogurt
Eating well takes a bit more time and planning, but doesn’t have to be complicated! There are so many healthy and tasty snack and meal options to help us get the best results out of our gym sessions! What snack will you try first?