What to eat before and after a workout

IT'S true what they say - abs really are made in the kitchen! This is what you should eat before and after your workout.

Beat training plateau

WHAT you eat before and after training is a critical part of getting the most out of your session and achieving your goals.

It’s true what they say, abs really are made in the kitchen. You can be training your heart out but if you’re not fuelling your body properly, your goals will keep slipping away. 

Choose your food based on the type of training you’re doing. Look for protein-rich options to support a strength work or combine your protein with low GI carbohydrate options to give you power through an intense workout. Be careful to consume them at the right time to make sure your body is performing at its best. Carbohydrates metabolise quickly (around 30 minutes), while protein can take up to two hours.

5 simple protein-rich snacks

Avocado breakfast

• MIXED NUTS: For a quick and convenient protein hit, you can’t go past a good handful of nuts. They’re also packed with essential fatty acids, fibre, protein, zinc, magnesium, vitamin E and B6 and folate. 
• EGGS: Eggs contain the highest concentration of protein than just about any other food.  They also contain eight essential amino acids needed for effective muscle recovery.
• PROTEIN BARS: This sounds obvious but, in fact, not all protein bars are created equal. Some of the options you’ll find on the shelves are packed with as much sugar as you’d find in a bar of chocolate. Choose a protein bar that uses as many natural ingredients as possible and be sure to check out the sugar content.
• AVOCADOS: Avocado protein is easily absorbed by the body because of the fruit’s high fibre content. They’re also full of unsaturated fats, folic acid and vitamins C, E and K.
• CHICKEN: Chicken contains more protein and less fat than red meat. Look for organic options to maximise the vitamin and mineral content, and choose the leanest, freshest cuts available.

5 simple carbohydrate-rich snacks

Bananas

• BANANAS: High in potassium, hugely convenient, cheap and brimming with energy-producing carbs, bananas are the cardio fitness fanatic’s go-to snack.
• WHOLEGRAIN OATS: Wholegrain oats are delicious and easy to digest before or after a workout. The soluble fiber in oatmeal can also help lower cholesterol. Combine with berries for an added antioxidant hit or some yoghurt to add protein.
• SWEET POTATOES: Sweet potatoes are a great source carbohydrates, and they're also packed with vitamins and minerals. Bake them, steam them; use them in salads or try adding them to your smoothies.
• GREEN LEAFY VEGETABLES: Think broccoli, green beans, kale, lettuce, etc. Eating fibrous carbs helps you regulate your appetite, slow down the release of the other nutrients and increase protein absorption. They also cleanse your system and raise your metabolic rate, because your body has to work hard to digest them.
• QUINOA: This much talked-about super food is a low GI complex carbohydrate but it has an edge over rice or potatoes because of its high protein content. Not only just consuming it support your energy levels, it also provides the amino acids your body needs to repair and recover. I like to cook it with my favourite stock and have a couple of spoonfuls before a cardio session.

Get informed

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Getting your nutrition right doesn’t have to be hard, expensive or time consuming. There’s plenty of advice out there and lots of simple, inexpensive options you can add to your shopping list to make sure the right foods are available to you before or after your work out. 

Take a bit of time to understand the fuel your body needs to perform at its best and reap the rewards from improvements in your training. 

This story originally appeared on bodyandsoul.com.au.