Pre + Post Workout Snacks
Before you head out the door for class and before you hit the shower after class, it’s important to eat snacks that are going to properly nourish yourself to optimize what you are or are about to do for your mind and body! Without eating beforehand, your workout may be less effective working off of stored nutrients, and you’re more likely to feel fatigued after.
A few of the main things to focus on eating before a workout are whole grains, fiber, and low glycemic carbohydrates. Whole grains such as pasta, rice, and bread are typically already high in fiber and are low glycemic carbohydrates, so this trio of nutrition isn’t difficult to come by. Whole grains such as flax seed supply the body with much needed nutrients, while fiber assists with digestion. When eating a fiber-full snack or meal, your body will be able to easily digest your food without making you feel overly full. Low glycemic carbs can aid in weight loss thanks to their complex and wholesome structure, and they’re more filling than your typical white bread or pasta. Avoid anything overly fatty or salty, as these can lead to bloating and aches. Oatmeal, yogurt, carrots, grapes, and berries are a few great on-the-go snacks to enjoy before.
Once your workout is over, it’s time to replenish your stored nutrients with protein, vitamin C, carbohydrates and potassium. Protein assists in gaining muscle mass and aids reproducing cells stay healthy and strong. A healthy immune system is key to avoiding any seasonal or flu-like symptoms and can be made even stronger with assistance from vitamin C. When consumed, vitamin C forms stronger collagen and is great for re-hydrating the body. Since carbohydrates are the main source of energy when working out, they’re just as important to replenish after as they are to prepare beforehand. Finally, potassium balances your pH, which is essential to avoiding any cramps after a workout. Snack on eggs, trail mix, oranges, pasta, and bananas after your workout!
Of course, don’t forget to stay hydrated before, during and after your workout. Your body will be more susceptible to cramps, locks and pains if your muscles aren’t properly hydrated. Aim for at least 64 oz. of water per day!
Thank your body before or after a great class for everything it can and will do for you. You’ll feel much better that you did.