What to Eat Before/After a Workout & a Delish Breakfast Recipe
September 1, 2015
Fueling up and recovering right is extremely important when taking fitness into consideration. It’s so easy to wake up in the morning and forget to grab a snack before your morning workout, but this could have a great effect on how efficient your workout is. If you’re like me, not eating before your workout will make you think about food the entire time; therefore, making your workout shorter, leading to stuffing your face with the first thing you find in your fridge when you come home.
Pre-workout foods: I understand that some may be hesitant to eat a pre-workout snack because you don’t want to “undo” what you are about to do, but you need this energy, and I’ll tell you why: When you exercise on an empty stomach, your body doesn’t have the fuel it gets from your pre-workout snack to burn, so it starts burning muscle tissue instead. Losing muscle is never good, no matter what your fitness goal is. Everyone has their own preference on how far in advance they eat their snack; I prefer a small snack about 30 minutes before my workout. I also try and keep my snack around 200 calories. Your snack should contain a carbohydrate along with some protein, put in simpliest terms. Here are some simple snack ideas to eat before your workout to get the best out of your gym experience:
Toast/Rice Cake with 1 Tbsp. Peanut Butter (or PB2) and sliced bananas- Try this recipe
Yogurt and 2 Tbsp. Granola- opt for less than 15 grams of sugar for your yogurt choice
Cottage Cheese & Fruit- sprinkle some cinnamon on top
Post-workout foods: Trust me, I know how easy it is to reward yourself with the most juicy cheeseburger you ever did taste after burning hundreds of calories, but think twice. Your post-workout meal is one of the most important meals you’ll have for the day and I'll tell you why: When your body is through with your pre-workout fuel, like I said before, it starts breaking down the muscle tissue. We have to replenish the depleted muscles with nutrient dense post-workout recovery foods. With post recovery, aim for eating no more than 45 minutes after your workout and aim for about 20-30 grams of protein. Here are some post workout meal ideas:
There you have it! As always, let me know if you have any questions.
So last week I promised you my (basically) every-day breakfast meal and let me tell you, it’s DELISH. So here we go:
You can either microwave your eggs (about 2-3 minutes, checking every 30 seconds), or cook your eggs on the stove. Thanks to this adorable little egg pan (s/o to Meg Toomb), I can make eggs so quickly on the stove, and that's how I prefer them anyways. Whatever way you decide, cook 3 egg whites (or 1/3 cup if your using liquid egg whites like me):
^^ isn't our stove s'college?
While you eggs are cooking, toast a piece of whole wheat bread (I use Ezekiel Bread from the frozen organic section), and microwave 1 slice of Turkey Bacon (30 second intervals, depending how crisy you want it)
After your bread is toasted, add 1/4 of an avocado, smashed with a fork:
....then the bacon
....then 2 Tbsp salsa (black bean & corn of course)
...then 2 Tbsp plain 0% fat Greek yogurt
...and finally your egg! Sprinkle pepper on top for that added flavor. Your final prodect will look like this:
Notice I was so hungry that I remembered I had to take a pic of the final prodcut halfway through devouring it. Super easy and so many flavors coming together! I love, love, love Mexican style breakfasts and I hope you learn to love them too!
The recipe/instructions will be posted in the breakfast section tomorrow! Also, look out for a special guests I'm going to feature on my blog about what happened when she gave up sugar for 8 weeks this past summer!
Have a great Tuesday and as always, stay fit, not skinny :)