By Jessica Sepel – The Healthy Life
@jshealth

Choosing the right food and nutrients before exercising can make all the difference to your energy levels during a workout. And what you eat after is just as important – for muscle and energy recovery! Here are my favourite foods to eat before and after exercising – to make sure you get the most from your workout!

Remember, food can only work as fuel once it has been absorbed – so make sure you have enough time to digest properly (a full meal 3-4 hours  or light snack 1-2 hours before training) – then jump into the gym!

Pre-Workout 

This is where carbohydrates come in. So many people still think of carbs as “bad” and avoid them all together. But good carbs, the right kind, are a workout’s best friend. Think whole grains, gluten-free grains, starchy vegetables, oats, low-GI fruits, beans and legumes. They are the body’s main source of energy and are exactly what you need before you go for a run or head to a pilates class.

Here are a few of my favourite snacks to have 1-2 hours before I workout:

  • 1/2 banana with 1 tbsp of nut butter.
  • 2 brown rice cakes with avocado, ricotta/cottage cheese and sliced tomatoes.
  • 1 piece of rye or sourdough toast with avocado or nut butter, banana and honey.
  • 1/3 cup of oats with yoghurt, honey, and cinnamon. Or try my Salted Caramel Oats or Nutella Oats!
  • Protein Mousse Detox Truffle (sometimes instead of making truffles I slather it on apple slices or mix in a few berries).
  • Veggie sticks and hummus.

Post-Workout 

You should aim to refuel within 30-60 minutes of finishing training. Your body is now craving protein to replenish and rebuild the muscles that have just been worked.

Here are a few of my favourite protein-rich post-workout options: