We are discussing how to sustain energy throughout the day and also during workouts. Do you ever feel so drained during the day? or during your workouts that you can hardly do anything? Well thats a common occurrence. I have had people complain about lacking energy to complete their workouts and then i ask them certain questions about their nutrition before, during and after workouts and there you have the problem! Lets get started on them, shall we?
This meal should consist of a good amount to fast digesting carbohydrates and lean protein. Carbohydrate provides a great source of energy to fuel you for your workout and help with recovery, while the protein plays a big role in building and repairing tissue, including muscles. Try eating this about 30-60 minutes before your workout. The amount you eat will depend on your body. I try to eat light pre-workout to avoid getting stuffed up and uncomfortable. Examples include: Turkey sandwich, nutrition bars, Fruit and yoghurt smoothie, Whey protein isolate, oatmeal containing banana and almonds
Your goal with this is to stay hydrated, boost your performance and provide energy throughout the workout while also preserving muscle. I usually do not consume anything during workout besides water and my PE Science Amino IV drink for performance and recovery. I however stay well hydrated throughout my workout. This is usually different If i was training for a race and running over 5 miles then i will definitely plan something to eat during the workout. Examples of snacks you can munch on during workout include nutrition bar, banana, sports drink.
Eating the right thing after workouts ensures your muscles grow and speeds up the recovery time. Protein after workout helps prevent protein breakdown. Whey protein is great for post workout because it is fast digesting. For vegetarians, there is Plant based like soy protein, hemp or rice powder. If you are feeling an itch for a carb treat, this might be the best time to consume that as it will give you quick energy and will be used for muscle and not stored necessarily as fat. However this is not an excuse to go overboard. Examples include: Whey protein, nutrition bar, Grilled chicken and mixed vegetables, salmon
Personally, nutrition bars are my go to for pre workout snacks and post workout in addition to protein shake.
A great nutrition bar i recommend is the GoMacro bars for several reasons:
- These Protein bars are gluten free, organic, vegan, and soy free, thus great for every dietary group.
- They do not contain refined sugars and preservatives yayyy. Artificial sugars are really not great especially for those trying to lose weight or belly fat.
- They contain complex carbs and sugars and thus release sustained energy over a period of several hours which is great for energy throughout the day.
- The fats in the MacroBars are healthy fats from nuts and seeds containing omega-3 fatty acids, minerals and vitamins
They are currently available nationwide in these flavors and much more:
Peanut butter Chocolate chip
Granola and Coconut
Cherries and Berries and so many other great flavors!
So if you have dietary restrictions or just want a yummy bar for that sweet tooth, i highly recommend you try these out!
I found a great promo code that you can use for 30% off :GOBLOG30 so head over to GOMACRO and munch on!!!!
Lets talk, how do you fuel yourself before, during and post workout?