A dark cloud of confusion hovers over the pre and post-workout foods. What should you eat? What foods are best? What helps with recovery? This answer depends on what type of workout you're planning and what your body can tolerate. Let’s break it down and look at what the body needs during different types of workouts, then we can explore how to use your NutriBullet to make Blasts and improve performance.
The foods you eat before a workout will dictate how you feel during your workout. Despite all the confusion about which works best, there's no escaping the importance of eating prior to a workout. Think about what type of exercise you'll be doing and choose your Blast accordingly.
Most athletes benefit from .5 grams of carbohydrates per pound of body weight one hour before moderately hard exercise or 2 grams of carbohydrates per pound of body weight four hours prior to exercise.
If you're exercising less than an hour, try:
If you're exercising more than an hour, try:
Need a quick grab and go fuel up? Try these snacks for a quick source of easily digested energy:
- Handful of berries
- 2-3 dates
- Pure Bar (any flavor, chocolate is my favorite)
- 1 tsp of raw organic honey
Nutrient timing is a controversial issue. Is there a window to replete lost nutrient stores and start building back muscle tissue? Research says, YES! You have about a 45 minute window to refuel, repair and build muscles.
Carbs stimulate the release of insulin, a hormone that helps build muscle.
Carbs plus a small amount of protein (~10g) reduces cortisol, a hormone that breaks down muscle.
If you're not hungry within this window, even eating a small amount of food, about 100 calories, can be beneficial.
A study assessing marines found that 100 calories (8g of carbs, 10g of protein and 3g of fat) consumed following a workout resulted in decreased medical visits, bacterial and viral infections, muscle and joint problems, heat exhaustion and muscle soreness. (Flakoll, Med Sci Sports and Exercise, 2004)
Quick Post-Workout Blasts
Make one of these Blasts prior to a workout and consume it within 45 minutes for a quick post-workout recovery!
What are some go to Blasts you make before or after a workout?