Nutrition for Exercise
Pre- and post-workout meals with wheat
Whether you enjoy hiking, yoga, cycling, running or any other form of exercise, you’ll want to make sure you’re properly energizing and recovering with nutritious foods! There are certain combinations of foods that will help you to maximize your performance during workouts and better support recovery. Check out the tips and recipes below to get the most out of your workouts.
Eating a meal or snack with a combination of higher carb, moderate protein and lower fat is your best bet for pre-workout food that will be easy to digest and give you enough energy for the exercise session. Aim to eat a balanced meal two to four hours before your workout to give your body the time it needs to digest the food. Try something like these Mediterranean Egg Wraps or these Greek Chicken Gyros for a good source of carbohydrates, veggies and protein to get you ready for your workout. If you prefer working out in the morning, a breakfast of peanut butter toast with this Wheat, Seed and Honey Bread or a hard-boiled egg alongside these Berry Zucchini Oatmeal Muffins will give you the right combination of nutrients without slowing you down. Aim to eat breakfast 30-60 minutes before exercise for optimal digestion and slow-releasing energy.
Tip: Bring a water bottle along to ensure you get enough water during your workout to stay hydrated! If you find yourself not drinking enough water throughout the day, try adding a squeeze of lemon or set a reminder to encourage better hydration habits.
Don’t forget to replenish your muscles after exercise! A snack with simple carbohydrates that are easily digestible combined with protein to rebuild your muscles is ideal 30-45 minutes after you’ve crushed your workout. Certain exercises can cause muscle breakdown—protein and essential amino acids help to repair and rebuild the muscle so you can be even stronger in your next workout! Pop a Protein Packed Peanut Butter Banana Bar in your bag to have on hand after your exercise session, or whip up a batch of Protein Pancakes if you need an extra boost. A Wheat Germ Smoothie Bowl is another great option that provides plenty of protein, fibre and simple carbs to help you restore and replenish along with hydrating fruit to make sure you’re getting rehydrated with fluid you lost during exercise.
Pack up that gym bag, tie up the laces and get out there for your favourite workout—just don’t forget to energize and recover with great recipes featuring Life’s Simple Ingredient. For more exercise and nutrition tips, visit our friends at Revive Wellness. Happy exercising!