What with the new term getting into full swing, now is the perfect time to join the gym and get into a regular exercise routine. Whether you’re sweating off the calories in a spin class or gaining muscle lifting weights, all your hard work can quickly be undone if you swiftly follow up your workout with a Spoons buttermilk chicken burger, chips and a pint. It’s often said that a healthy lifestyle is made up of 20% exercise and 80% nutrition, so making sure you’re eating correctly could be the key to achieving your goals – whether that’s losing or maintaining weight or building muscle.
Before Your Workout
Before you submit your body to strenuous physical exercise, you’ll want to make sure your body has enough energy to see you through to the end of the workout. This comes from a combination of complex carbohydrates (such as whole wheat bread and cereal) and simple ones (like fruit), which ensure a steady release of energy throughout. Adding protein to your meal can also be beneficial as the amino acids will assist with muscle growth and recovery.
Porridge and fruit
Exercising in the morning? Porridge is the perfect pre-workout breakfast – not merely as a result of its comforting warmth in the winter months – but also because it contains both fibre and complex carbohydrates, providing you with ample energy for the day. Top off your bowl with a portion of fresh fruit for added nutrients and a source of simple carbs.
Banana on wholegrain bread
Like oats, wholegrain bread provides an excellent source of energy to keep you going through your workout. Top it off with a sliced banana – an excellent source of potassium – and a spread of nut butter for added protein.
Smoothies
If you’re looking for a lighter option before you exercise then smoothies are the answer. Invest in a blender and make your own at home; opt for a portion of fruit (frozen fruit ensures the smoothie stays cold), a handful of leafy greens, a spoonful of yoghurt and top it up with fruit juice, milk or a dairy free alternative. If you’re looking to incorporate more protein into your diet, adding a scoop of protein powder into your smoothie is an excellent way to do so.
After Your Workout
When you exercise, your muscles use up their stores of glycogen to use as fuel and some of the proteins in your muscles get damaged. The best way to refill these glycogen stores and regrow muscle proteins following a workout is by eating a meal incorporating protein alongside a small portion of carbohydrates – its recommended that this is eaten within 45 minutes of exercising.
Grilled Chicken and Vegetables
Often seen as the ‘holy grail’ of healthy eating, this combination provides a source of lean protein as well as a healthy portion of vitamins, minerals and fibre. Steam your vegetables to prevent nutrient loss, or sauté in a small amount of oil for more flavour.
Salmon and sweet potato
A delicious combination, these two foods are known for their health benefits. The sweet potatoes provide an excellent source of complex carbs, perfect for restoring stores of glycogen, whilst research suggests that the omega-3 fatty acids in salmon may play a role in reducing muscle inflammation after exercise.
Chocolate milk
This one may come as a surprise, but chocolate milk is fast becoming one of the most popular post-workout drinks. This is because it provides you with everything you need – carbs, protein, sodium and sugar – in just one glass. And as everyone knows, it’s delicious.
Enhance your workout by making sure you refuel on plenty of protein, complex carbs and healthy fats and don’t forget to drink lots of water.