Diet and physical activity go hand in hand so eating well
before and after a workout will help with maintaining blood sugar levels and
provide the necessary protein for muscle repair and growth.
Carbohydrates provide the body with
energy so eating low glycemic carbohydrates before your workout will ensure you
have a steady stream of energy throughout your routine. Good options are as
follows:
Gluten-free bread with almond butter
and sliced banana is easy to digest so you won’t get indigestion during your
workout. The almond butter adds some protein to provide you with sustainable
energy and the bananas contain potassium which you’ll need to replenish after a
sweaty workout.
Oatmeal is another good
pre-workout meal. Add a sprinkling or
nuts and seeds or fruit for added antioxidants and to help replenish fluids
lost during your workout.
If you are pressed for time and are
looking for a quick snack, cut up an apple and dip into almond or other nut or
seed butters. You’ll get vitamins, minerals, antioxidants and a boost of
energy.
Post-workout
food must repair and rejuvenate muscles.
Recent research has shown that chocolate milk is a good option because
it has everything you need in one glass; carbohydrates and protein for muscle
recovery and water content to replace lost fluids. Choose organic, low fat milk and add your own
cocoa powder.
 |
| Glass of Chia Seed Pudding |
Chia seeds are also a good post workout
food that you can sprinkle on a salad, toss into a smoothie or make into a
pudding. One ounce of chia seeds
contains 4 grams of protein, 18% of your daily calcium requirements and 30% of
the daily value of manganese, a trace mineral required for optimal carbohydrate
metabolism, calcium absorption and proper regulation of blood sugar.
Eggs make another great post-workout
option as they are an excellent source of high quality protein required for
muscle repair. They are also very
versatile and good food for those on the go, hard boil a few eggs and carry
with you in your gym bag.
Chia Pudding
1/3 cup
white or black chia seeds
1 1/2 cups
non-dairy milk (rice, almond or soy)
2 tbsp
maple syrup
1/2 tsp
vanilla
1. Combine
all the ingredients in a jar, cover and give it a vigorous shake.
2. Chill
for about an hour, then return to the jar and shake it up. Let chill for at
least another 4 hours or
overnight.
3. Serve
cold with sliced fruit, toasted nuts, cinnamon, honey, cloves or maple syrup.
Dedicated to
healthy eating for more than 25 years, Karen Gilman is passionate about helping
others eat well and love what they eat. Karen graduated from the Canadian
School of Natural Nutrition in 2011 where she received a diploma in Natural
Nutrition. Karen is also a certified food handler and a member of the Canadian
Association of Holistic Nutrition Professionals.
You can make an
appointment at the Pinewood Natural Health Centre with Karen Gilman by emailing
toronto@pinewoodhealth.ca
or
Phone: (416) 656-8100
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