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Best Pre and Post Cardio Workout Snacks!
We’ve all thought the “wouldn’t it make more sense to not
eat before a workout?” Many think that by not eating your body will use all the
energy from our fat deposits. A few surgeons
I know where I work completely flipped when I asked them this question.
However, this is completely wrong. It is proven that most of our energy when we
workout come from the stored glycogen in our muscles, when this empties our
muscles energy reduces from zero to negatives. It is very important to have a
high carb meal or snack before you work out and then a mixture of carbs,
protein and low fat to slowly replenish your energy. Also, don’t forget to
drink water like it’s your job. Hydration is one of the most important factors
for your workout pre and post.
Pre Workout
When? 30-60
Minutes before your workout. However, the closer to your workout the lighter
the snack
What? CARBS add
protein and a little fiber to deliver a steadier supply of energy throughout
your workout to prevent fatigue
Why? For a great
cardio session, carbs give you the energy to power through an intense workout
because they are metabolized into glucose or energy very quickly. High glucose
index carbs release sugar very quickly, providing a quick but brief energy
boost
How much?
Carbohydrates should constitute 75-100% of your pre-workout meal
Like what? Eat a
small snack to help keep your blood sugar levels boosted, especially if your
cardio is between meals or before breakfast.
- Brown Rice
- Whole grain pretzels
- Whole grain breads
- Granola
- Quinoa
- Couscous
- Cereal
- Fruit smoothie
- Apples
- Bananas
- Yogurt
- Whole grain crackers
- Peanut butter
- WATER
Things to avoid: High-fiber
carbohydrates such as lentils or broccoli as a pre-workout snack. High-fiber
foods can cause gas and indigestion during a workout and you probably don’t
want that.
Post Workout
When? 30-60
minutes after your workout.
What? Foods high
in carbs, moderate in protein and low in fat.
How much? 70%
Carbs, 30% protein
Why? Your body
needs to replenish the energy it spent slowly. Low glucose index carbs release
sugar very slowly, giving you a steady amount of energy for the rest of the day.
Muscles store excess energy in the form of glycogen and protein. When we work
out, the instant energy provided by our pre-workout meal is used, after that
our body begins breaking down glycogen stores from the muscle. Within a few
hours the muscle source drops down to zero and then negative resulting in
starving muscles. The purpose of a post-workout meal is to provide easily
digestible carbs to fill up the muscles glycogen stores and proteins to build
up lean muscle.
Like What?
- Fruit and low fat Greek yogurt
- Cereal with skim milk
- Eggs in moderation (2-3 whole eggs/week)
- Kefir- great source of protein, carbs, calcium, potassium, probiotics
- Dried fruits and nuts
- Turkey sandwich
- Veggie omelette
- Fruit smoothie (yogurt or milk based are better than water as they provide amino acids required for muscle recovery)
- Cheese and crackers
- Energy bar
- Stir fry vegetables
- WATER Lots of water
Bio: Hello, My name is Jen and I am a twenty-something
blogger who loves to write about all things women, health, DIY, crafts, my cats
and food! I have my own personal blog (LittleFurry Musings) and I also work for a Monarch
Plastic Surgery, a medical and cosmetic practice in Kansas City where I
receive most of my health knowledge from the greatest surgeons; they specialize
in breast
reconstructive surgery as well as breast
augmentations. I also have two little kittens (they aren’t actually kittens
I just call them that because they are adorable) named Brio and Zelda. I spend
my days riding my bike, experiencing new things, hanging out with my boyfriend
and cats while blogging about all about it.
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I hope everyone learned a bit from this guest post! I know I did! I am open to guest posting as long as you have something to write about that fits in with the general idea of this blog. Meaning: I write about my natural weightloss journey. No shakes, no wraps, no fad diets. If you have something to share that would fit in with what I write about, please share! I am open to guest posts! :)
Oh my goodness! This information was SO helpful! Thank you so much!
ReplyDeleteYay! Glad you liked it! I needed this info too!! :)
DeleteGreat list of options!
ReplyDeleteNice guest post and good list of options :)
ReplyDeleteI'm a big fan of chocolate milk post runs :-)
ReplyDeleteFruits juices, apples, yogurt, cheese, and shakes are good for the pre workout foods. In post workout foods natural protein foods, milk, eggs, fish, meat, banana, protein shakes are the good choices.
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