Exercise is an important and vital part of a weight management program, but it isn’t everything. A well-balanced whole food diet is the key, and getting the timing and content of your pre and post workout meals could be the boost you need to shift those extra kilos. So what should you be eating before and after training ?
Pre –Exercise eating
If your session is less than 60-90min, and you can handle it, exercising on an empty stomach can help to get your body to burn fat more efficiently. If you’re not used to exercising this way, it may make you feel weak or nauseous, in this case, just a small amount of carbohydrates should alleviate this – such as ½ an apple or ½ a banana, or 1-2 dates.
Post-Exercise meal
What and when you eat your post workout meal is critical to weight loss. Exercise depletes your glycogen stores, this is the fuel your muscles use, and comes from carbohydrates, this glycogen needs to be replaced ideally within a 45 minute window post exercise. Absolute max, should be 2 hours.
Failure to do this will lead to the body switching into starvation mode – where it effectively shuts down, stores fat, reduces metabolism, and your recovery stalls, leaving you feeling depleted and fatigued. All the things we DON’T want from exercise !!
Carbohydrates are the key to your weight loss (yes , really !) …However, before you reach for that muffin…… they must be the right carbs that work for you, in the right quantity, and eaten at the right time, and always consumed with some protein to help balance blood sugar levels and increase muscle repair.
So what should you eat ?
Here are some great breakfast options with the ideal post workout balance of 2/3 carb 1/3 protein.
- Wholegrain sourdough toast (if you can tolerate grains) with Eggs.
- Fruit with plain natural yoghurt, topped with crushed nuts and seeds.
- Porridge topped with fruit and some plain natural yoghurt
- A protein shake made with berries or banana
- Sweet potato with Eggs, spinach and mushrooms
- Corn fritters with steamed greens and avocado
The amount or quantity you need to eat is dependent on your size, how much and what type of exercise you are doing, and what your goals are. What you eat before and after training can have a significant impact on your weight and your ability to training effectively
If you would like more advice on weight loss or an eating plan that fits you’re your training and goals for please contact me for an appointment. I am a qualified nutritionist and an endurance athlete, and specialise in sports nutrition. If you would like personalised help please book an appointment online now !
