Pre and Post Natal Nutrition Before and After Your Workout

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Here are a few tips and suggestions to nourish your body before a workout or gym session or after you’ve worked out and your muscles are in need of refuelling, ready for the next workout.

My basic tips:

  • Drink plenty of water!  Aim for over 1.5L filtered water a day.
  • Keep a food diary of what you are eating.  Along side your food, write down some notes about your energy and mood and when you are exercising.  
  • Eat three meals each day and two to three snacks, about every two and a half to three hours. Eating regularly helps keep your blood sugar stable.
  • Include protein at each snack and meal. For instance, breakfast enjoy eggs, cottage cheese or protein powder in a smoothie. I like mixing hemp and rice protein together to get a high level of protein and extra omega 3’s and fibre.
  • Increase fruits and veggies. Aim for 10 servings a day. Combine an apple with a handful of almonds with an apple for fibre, carbohydrate, protein, essential fats and essential minerals.

Pre & Post Workout Meals

Pre-Workout

Focus on simple carbohydrates to supply the body with energy

Direct Fuel Bites (recipe below)

During Workout

Healthy drink to replenish lost electrolytes

Electrolyte Sports Drink (recipe below)

Post-Workout

Focus on simple carbohydrates to speed recovery

Lemon-Lime Recovery Drink – consume within 45 minutes post-workout. (recipe below)

Post Workout Meal

Consume 1 hour after post-workout snack

Eat a complete-nutrient rich meal: whole grains, high quality and easy to digest protein, veggies and Omega 3 fatty acids (hemp oil, flax oil) 

Recipes 

The following are from Brendan Brazier’s The Thrive Diet:  

Electrolyte Sport Drink With Ginger 

Ginger Ale

Use sparkling mineral water if you want more fizz or coconut water to make a sports drink with electrolytes.

1 lemon

2 cups water

1 tbsp agave nectar or honey

½ tbsp grated fresh ginger

Sea salt to taste

Squeeze the juice of the lemon into a blender Add water, agave nectar, ginger, and sea salt; blend. Keep refrigerated for up to 2 weeks.

Basic Electrolyte Sport Drink

3 parts of unsweetened fruit juice (use fresh not pasteurized, juice to make drink 100% raw)

1 part water

Sea salt to taste

Combine all ingredients in a water bottle or cup. 

Lemon-Lime Sport Drink

Juice of ½ lemon

Juice of ¼ lime

3 dates

2 cups water

1 tbsp agave nectar

1 tsp coconut oil

Sea salt to taste

Filter out lemon and lime pulp from the juice if so desired. In a blender, combine all ingredients; process until smooth.

Keep refrigerated for up to 2 weeks, Some settling may occur, so re-blend before drinking.

Makes about 3 cups.

Direct Fuel Bites

Great pre-workout snack or during.

Add 2 tsp ground yerba mate for an even greater kick

 5 mejool dates

2 tbsp coconut oil

2 tsp lemon zest

1 tsp lemon juice

Sea salt to taste

In a food processor, combine all ingredients; process until smooth Form mixture into a ½ -inch-thick rectangle. Cut into bite-size pieces. Individually wrap in cellophane sand store in the refrigerator or freezer.

Will keep well in freezer for up to 3 months, and for up to 2 weeks in the refrigerator. Makes about 8 ½ ounce bite-size bars.

Lemon-Lime Recovery Drink

Juice of ½ lemon

Juice of ¼ lime

4 dates

2 cups water

2 tbsp agave nectar

1 tbsp hemp protein

1 tsp ground dulse flakes

1 tsp hemp oil

½ tsp lemon zest

 In a blender, combine all ingredients; process until smooth.

Keep refrigerated for up to 3 days, some settling may occur, so re-blend before drinking.

Makes about 3 cups.

 

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