We  at Burn it know how hard you all  work during your training but what about those eating habits. What you eat before and after your training can greatly influence your performance during training and influence the results you desire, whether that is weight loss, strength gains or general improvement in fitness. The 90 minutes before and after your training is your window to refuel for the next training session. The following is a list of nutrition tips to get you on the right path to achieving those goals.

Good Luck                                                                                                                                                                                                             

Michelle

 

PRE EXERCISE

• Always leave at least 1½-2 hours between your meal and training as this leaves adequate time to digest and make the nutrients available for the body to use.
• Always include complex carbohydrates and protein in your pre work out meals as the complex carbohydrates will make sure you have adequate energy for your workout and the protein for muscle repair.
• 15-20 minutes before a workout try some simple carbohydrates such as grapes, banana’s, raisins or fruit juice for that quick energy source.
• Making sure you drink adequate water during your workout, if exercising intensely for over an hour you need to replace electrolytes try some juice or a banana or kiwi fruits will work too. Sports drinks are only really necessary if exercising intensely for over an hour but remember those calories as a lot of these are high in sugar .

Pre exercise food examples.

Boiled /poached eggs with tomato and spinach on whole meal toast

Fruit and yogurt with ground flaxseeds on top sprinkled with cinnamon and honey.

Chicken/turkey sandwich with green salad on whole meal or rye bread.

Porridge with skimmed milk blueberries, honey and cinnamon.

Whole wheat bagel with cheese and turkey, lettuce and tomato.

 

 

 

 

 

 

 

 

POST EXERCISE

• Have a snack in your bag straight after exercise any fruit will do but bananas and kiwis replace lost electrolytes.
• In your next meal (90 minute window post exercise for better results) always include          carbohydrates to replenish the glycogen (energy levels) and protein to refuel the muscles and repair   for that next workout.
• Have small snacks throughout the day to keep energy levels high and blood suger levels stable. Things such as ryvita & cottage cheese, Rice cakes with hummus or nut butters, fruit, nuts& seeds, yogurts are all great and easy to carry in a bag.

Post exercise food examples.

Chicken noodle & veg soup.

Salmon/Mackerel with veg/salad.

Lentil & veg stew

Homemade lean beef /turkey burgers but brown rice and salad.

Cheese, spinach, tomato, onion omlette with green salad.

 

 

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