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Pre- and Post-workout Tips

Now that September has arrived, many people are coming off holiday excess and looking to get back into a healthy routine. Here’s some food for thought to support that ambition!

Best Pre- and Post-workout Foods

Cranking up the cardio may mean cycling, swimming, kickboxing, CrossFit or running. Whatever exercise you choose, you need the fuel to get and keep your lean machine running strong during your workouts. It’s also important to eat protein from healthy sources following a workout to accelerate muscle recovery.

Pre-workout Power Up

While pre-workout carbs are necessary, we’re not talking donuts or Danish pastries. The key is to have a combination of complex and simple carbs so that the release of energy during your workout is slow and steady. Try whole wheat toast with banana and cinnamon for a great pre-workout meal.

Hydrate, Hydrate, Hydrate

Replenishing your body with the right kind of fluid is critical during your workout.

Drinking plenty of water is essential; we recommend sports drinks only after working out longer than 1.5-2 hours, as the sugar in them will stimulate water loss. However, the electrolyte replacement they offer is beneficial after longer duration exercise.

Post-workout Protein Sources

Just as a post-workout cool down is important, eating foods dense with nutrients after exercise is essential. Consider grilled chicken and mixed veggies to aid your recovery. Chicken offers lean protein and carbs, and veggies in olive oil – (rich in Omega 3 Fatty Acids, which is anti-inflammatory) – are good for heart health.

Don’t eat meat? No problem. A tasty array of meat alternatives includes quinoa, lentils, beans, nuts, chia seeds, chickpeas, broccoli and Greek yogurt. Quinoa offers eight grams of protein. It’s one of the non-meat choices that provide nine essential amino acids that our body cannot produce on its own, including lysine, which is essential for tissue growth and repair. Quinoa also contains fiber, iron, manganese and magnesium.


Protein supplement choices depend on the activity you are doing. READ THE LABELS of your products! For strength training and muscle building you want to get more protein than fat or carbs. Look for a 2:1 ratio of protein to carbs. For more endurance training when you need a bit more carbs aim for a 1:1 ratio of protein to carbs. Finally, avoid those that have high saturated and trans fats.

Like a well-oiled machine, your body can run smoothly before and after workouts when you give it the fuel it needs.

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