Post Training Nutrition

By Su

Have you started exercising to lose weight but in turn you’ve gained weight that isn’t muscle? This can be common issue with athletes at all levels. Do you finish a 10km run and think, “I earned myself a Big Mac, Chocolate Thick shake and 2 Doughnuts”? While I am not saying starve yourself of treats, but when regular indulgences after exercise becomes the norm, it can turn into a very bad habit. Depending on what you eat, when you eat and how much you eat while training all contribute to whether you gain fat, gain muscle, lose fat, or lose muscle.

Post training nutrition is vital for the recovery process in assisting your body to: refuel, rehydrate and repair.  To gain benefit from post training nutrition it is recommended to eat within the first 30 minutes post exercise and incorporates both carbohydrates and protein.

It is important to note that you can’t out exercise a poor diet. Look at food as if it is fuel. If you fuel your car with dirty water, you’ll have a full tank but it won’t get you very far. Similarly, if you fuel your body with chips and fried food you may feel full but you will be lacking in all the vital minerals and vitamins you would get if you ate healthy whole foods.

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Protein bars and protein shakes can be a fast and efficient way to get your replenish your body after a workout, but going back to basics with natural, whole foods are just as if not even more effective than off the shelf protein bars. Don’t forget hydration. Rehydrating after a workout is just as necessary as the nutrition.

The key to eating healthy is organisation.  Pre-prepare the things you can to avoid reaching for something naughty after a workout. Ensure you stock your fridge/ pantry with healthy alternatives. If you only stock the goods, you will only eat the goods. For some simple, quick easy ideas I have collated my top 6 snacks after training.
Post Workout Snack Ideas;
PB for a PB
A slice of toasted sour dough with 100% peanut butter, drizzle of honey and cut up banana on top

It was a Berry Good Idea
Berries + Banana + Handful of Spinach + Protein Powder + Ice + Water

Bananas about Oats
Oats (cooked) + Peanut Butter + Banana + Almonds

It’s Bean a Great Workout
Kidney Beans + Mushrooms + Red Onion + Capsicum + Cashews + Brown Rice

Avo Fabulous Day
Avocado + feta + poached egg on sourdough

Fish and Chips
Tin of Tuna + Green Salad + Homemade Oven Baked Sweet Potato Chips

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