Nutrition Planning For Home Workouts – Pre- and Post-Workout Snacks
3 min read
No matter what level you exercise at, proper nutrition is key to optimizing your workouts and reaching fitness goals. Here are a few tasty on-the-go snack ideas that can fuel up your efforts and support your fitness ambitions.
Food before and after an exercise session varies depending on time, intensity level, and personal requirements.
Pre-Workout Snacks
Carbs provide energy for your body. In general, carbs should be consumed approximately one hour prior to exercise for optimal results.
As part of your lunch or dinner routine, try something as straightforward as an apple and peanut butter, cottage cheese topped with fruit or even a low-fiber protein bar with less sugar (sorbitol, xylitol, isomalt or mannitol are great choices) and at least 3 grams of protein.
Relive some childhood favorites like whole grain bread with peanut butter (PB), fruit and veggie wraps or anything high in fiber/fat as these foods may make you feel lethargic before working out. Be sure to drink plenty of water after each meal for optimal performance!
Post-Workout Snacks
Your post-workout snack should consist of both protein and carbohydrates to aid in muscle recovery, while carbohydrates help refuel energy reserves for increased performance and endurance.
Timing of your post-workout snack is also essential, according to Mayo Clinic research. Accordingly, an hour post workout is ideal as that’s when your body can most efficiently use protein for muscle rebuilding purposes.
Scrambled eggs on toast (one egg contains about six grams of protein), two ounces of canned tuna (17 grams) with whole-wheat bread or hummus with bell peppers and celery. Other post-workout snacks could include protein bars with limited added sugars or Greek yogurt with fruit as possible options.
Breakfast
Many people neglect to fuel and refuel properly before and after workouts, leaving them feeling depleted, unable to sustain intensity and ultimately plateauing their results. Prioritizing nutrition before and after your workout can give you extra energy while increasing fat burning during training and speeding recovery time.
Strive for a balanced meal by including complex carbohydrates, protein and unsaturated fats such as avocado or walnut oil in each bite of food. Limit sugary drinks or cereal bars which are high in fat or contain simple sugars.
Pre-workout snacks that can satisfy both energy needs and stomach requirements include two slices of toast with 4 tablespoons of peanut butter or banana, both rich in potassium and magnesium, served alongside a serving of yogurt for additional protein and carbs. Both options can help facilitate quick digestion.
Lunch
Preworkout meals should include some form of protein to ensure a successful workout experience and facilitate muscle repair processes.
If you’re exercising during lunch break, opt for carb-rich food such as bananas which contain potassium and magnesium — essential minerals that may help prevent exercise-induced muscle cramps. Combine it with peanut butter or nuts for protein and heart-healthy fats.
Grain bowls offer another delicious and convenient meal option, featuring quinoa, rice or brown rice as the foundation and adding tuna, salmon, grilled chicken, hard boiled egg or sweet potatoes as sources of protein. Add crunch with some toasted nuts or seeds.
Dinner
Although it might seem counterintuitive, intentionally fueling and refueling before and after home workouts is key to reaching success. Your body requires adequate energy and protein in order to perform at its optimal levels during moderate to high intensity workouts lasting 60 minutes or more, thus helping prevent plateaus by keeping metabolism going strong and training on track.
Before your workout, try snacking on something light such as greek yogurt with fruit (such as blueberries or raspberries), apple slices or bananas. Remember to avoid foods high in fat which could slow digestion and make you sluggish or lightheaded during your training. Post-workout, you should enjoy a nutritious and protein-rich post-workout meal to assist your recovery and assist in faster muscle repair.
About Author
