Too often I hear people say, “I can’t eat, I just worked out” or “If I eat something doesn’t that defeat the purpose of everything I just burned off”. Well, I’m here to tell you that if you don’t fuel your body after working out, it’s almost a waste of a workout. Maybe this right here is confusing people, but food=fuel. If we do not nourish our bodies by eating something after a workout, our muscles won’t be able to grow, tone and recover. With that being said, here are my most important sports nutrition tips as a nutritionist and certified personal trainer.
TIPS
- Eat within 30 minutes to an hour of completing a workout
- Incorporate a combination of carbohydrates and protein (plant-based protein or lean animal protein) in your post workout meal or snack.
- Did you know that in order for our muscles to utilize protein from our diet, we must pair it with THREE TIMES the amount of carbs?! Yes, you heard that correctly. It’s not all about the protein people. For example, if you are looking at a protein bar that has 10 grams of protein, you would want to look for 30 grams of carbohydrates (I recommend GoMacro bars). Maybe you are in a habit of mixing your protein powder with water post workout. I hate to tell you, but you’re wasting your money. Instead, try blending your protein powder with some fruit (carbohydrate) instead. When we soley rely on protein as our post-workout recovery choice, we ultimately pee the excess out since there is no carbohydrate there to help our bodies absorb it. My personal favorite post workout meal is my anti-inflammatory spirulina smoothie found in my e-book.
- Did you know that in order for our muscles to utilize protein from our diet, we must pair it with THREE TIMES the amount of carbs?! Yes, you heard that correctly. It’s not all about the protein people. For example, if you are looking at a protein bar that has 10 grams of protein, you would want to look for 30 grams of carbohydrates (I recommend GoMacro bars). Maybe you are in a habit of mixing your protein powder with water post workout. I hate to tell you, but you’re wasting your money. Instead, try blending your protein powder with some fruit (carbohydrate) instead. When we soley rely on protein as our post-workout recovery choice, we ultimately pee the excess out since there is no carbohydrate there to help our bodies absorb it. My personal favorite post workout meal is my anti-inflammatory spirulina smoothie found in my e-book.
- Need a little pre-workout boost?! Try snacking on a banana or a couple of dates about 30 minutes before your workout and see what natures pre-workout does for ya!
- Remember to stay hydrated. Obviously with water, but in the warmer months or days you had an extra sweaty workout, try sipping on coconut water or what I like to call “natures Gatorade” for some extra hydration naturally loaded with electrolytes.
Coming from a workout-aholic, this was so helpful!!!. I need to try eating dates before I work out and switch it up.