Make or Break Your Workout

Yesterday was one of those days that flew by – I spent it with a very dear friend of 17 (update, make that 20!) years.  We met as next door neighbors when we settled into our new homes.  Our girls, just two weeks apart in age, are still best buds and we are close friends forever.  We’ve both since moved and I sometimes really miss those days when we walked into each other’s houses as if they were interchangeable (and it was usually through the back doors), used each other’s yards as our own, and knew we were only steps away from good company and fun laughs.

Much of our lunch conversation yesterday centered on food and nutrition.  She’s as fanatic about working out as I am; I recall those evening bike rides with fondness.  Anyway, she asked me what I eat before and after working out as she’s trying to add more protein to her diet.  I’ve been meaning to post a blog about this because it’s so important yet so many people neglect this part in their workout regime.  Without energy from proper nutrition, exercise will be sluggish and potential results cannot be attained.  By the same token, muscles that just worked so hard will not recover without recovery fuel.

My Favorite Pre-Workout and Post-Workout Snacks!

 

 

PRE-WORKOUT: (within an hour before exercise)

protein + slow-digesting carbs

You need a good source of protein to get your muscles growing.  Slow-digesting carbs gives good energy without the unnecessary fat.  My Muscle & Fitness Hers May/June 2008 magazine says that 20-30 grams of protein and 30-40 grams of slow-digesting carbs is needed. If you’re in a hurry, grab a yogurt and a piece of fruit.  If you have a few moments, here are a couple examples from the magazine that I personally have been using for the past year:

A.

1 scoop whey protein
1 cup skim milk or 1 cup low fat yogurt
1/2 cup All-Bran cereal (GG says this is the world’s most versatile cereal)

OR

B.

1/2 cup whey protein
1/2 cup soy protein
1/2 cup low fat Greek yogurt (GG’s fave is Fage!  Check out my review of it.)

OR

C.

1 scoop whey protein powder
1/2 scoop soy protein powder
2 cups water
3/4 cups rasberries
3/4 cup blueberries (is there such thing as eating too many berries a day???  cause I could pop strawberries, rasberries, blackberries, blueberries, mulberies, goji berries in my mouth aaaallll day)

POSTWORKOUT (within 45 minutes after workout)

protein + fast-digesting carbs

Protein powers our muscles that just worked so hard and the fast carbs boost insulin levels to help that protein get into muscles.  M & F Hers recommends 40 grams of fast-digesting protein and 30-40 grams of fast-digesting carbs.  If you’re in a hurry, just mixing a scoop of protein powder with water is sufficient until your next meal.  If you have a few more moments to prepare something, these are perfect:

A.

1 scoop whey protein
1 cup water
1/2 cup Rice Krispies
1/2 cup mini marshmallows  (confession:  I decided I have to take a break from these because, when I have them in the house, I can’t control myself.  I ate a half of a bag in one sitting the other day.  Ugghhh)

OR

B.

1 scoop whey
1/2 scoop soy protein
2 cups water
1/2 bag 94% fat-free popcorn

OR

C.

1 scoop whey protein powder
1/2 scoop soy protein powder
2 cups water
1 Tbsp. jelly
1 slice white bread (hmmmm)

Post-workout snacks are delish because of the sweet stuff!!!! Ummm, just don’t overdo it like I did with the marshmallows.