tips

My Pre and Post Workout Favourites

Are you always hungry and dying to eat something after a workout? Can’t get yourself to the gym because you don’t have enough energy?

A regular oopsy daisy that I’ve made and I’m sure you may have made also, is working out with no energy and not fueling afterwards. It wasn’t until now, after feeling and seeing changes (positive + negative) within my body, that I realize how vital pre and post workouts are for recovery, satisfying late night hunger and performing like a beast! (because who doesn’t want to look messy and sweaty after a smashing session?)

I typically like to prep my post-workout before I workout, but some day’s poo happens and I don’t get around to it or I’m having a ‘crap’ day or I’m going straight from work. So, here are a few of my favourite yummy and nutritious combos that are convenient on the run and in the kitchen. I’ve tried to include some variety because eating the same darn thing is so boooooooorinngggggggg. Agree?

PRE WORKOUT

These snacks are where you get energy for your workout. They help to reduce muscle breakdown and glycogen (glucose) depletion, to prevent increased cortisol levels, which rise after a workout because the body is under “stress”. You want to aim to eat protein and carbohydrates which are fairly easy-to-digest and light 30-60 minutes in advance to your workout to avoid stomach upset and irritation, because there aint nothin’ sexy about vomiting on the treadmill at 12 kilometers per hour, that’s for sure!

Keep in mind: your pre-workout does not replace a meal. It is a necessary source of additional nutrients to prepare your muscles and fuel your tank.

 Peanut butter + Banana On Toast

post-workout-snacks

You’ll go to heaven and back, trust me.

Toast one slice of bread and top with 1 tablespoon peanut butter (organic if possible) and ½ banana

Fats from the peanut butter will help to stabilize blood sugar levels and aid with lasting energy.

Veggie sticks + Hommus

snacks_alkaline_hummous

Light. Easy peasy. Portable. Crunchy. Refreshing.

Dip ½ cup raw veggie (carrot, celery, broccoli, capsicum, cucumber) sticks into 2 tablespoons hommus and enjoy while walking, on the train etc.

Boiled Egg and Apple

Protein POWER with a sweet twist. This may just be the new best thing.

If you have strange tastes like me you can cut 1 medium-sized apple into wedges and top with mashed boiled egg, or if you prefer to stay safe, enjoy separately. Either way, this is a perfect protein and natural sugar boost!

Almonds + Fruit

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A favourite of mine that’s perfect for when you’re on the run or traveling.

Simply measure out 12 almonds and accompany with 1 serve of fruit – 1 Apple, 2 kiwi fruits, 1 medium-sized banana, or dried fruit (1.5tbs).

POST WORKOUT

These snacks supply your body with energy to repair, replenish, recover, rebuild and refuel and should be larger than your pre-workout snack as they are needed for larger energy dominant processes such as increasing muscle growth, replenishing glycogen (glucose) stores which have been depleted during exercise, reduce cortisol levels, reduce soreness and fatigue and prevent muscle breakdown. Depending on the type of exercise you do (see below), protein and carbohydrates should ideally be eaten within the first 60-90 minutes after your workout to maximize results and recovery.

Cardio: carbs > protein

Weights: mainly protein

Weights + Cardio: carbs, protein

Greek Yogurt + Berries

greek-yogurt-berries

Breakfast all day? Yes please!

Combine ¾ cup of plain greek yoghurt with ½ cup blueberries. You can try this blended for a creamier and thick treat if you wish, or enjoy in a bowl with a drizzle of honey.

Fact: Greek yoghurt is protein packed and thicker than traditional yoghurt thanks to the straining process of removing whey (liquid).

Chocnana Smoothie

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Nun a nun a nun a nun a…. bah. na. na. This is like a frozen Big M but only healthier (and thicker). Yum!

1 banana, ice, 1 cup almond milk, 1 medjool date, 1 tsp cacao

Tuna Salad

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This is always  a go-to for me when I’m too lazy to wake my brain and become creative. You can pretty much put ANYTHING into the salad, incl fruit, but don’t forget the tuna – after all, it is a tuna salad. Haha. This is what I have:

½ C quinoa/brown rice, tin of tuna, handful spinach, 1/2 cucumber, 1 TVs pumpkin seeds, grilled pumpkin or sweet potato and apple cider vinegar.

Sweet Potato Chips and Salmon

Sweet and crispyyyyyyyy. Perfect balance of carbs, protein and healthy fats, it takes barely any time or effort to make. All you need is olive oil, sweet potato, salmon, herbs.

To make the CHIPS: cut a peeled potato and toss in olive oil, bake in oven for 20 minutes or cook in microwave for 4 minutes and pan fry for 2-3 until golden brown.

SALMON: in the same pan as the sweet potato chips, cook salmon on low heat until crispy, then flip and repeat on other side. Tip: for extra flavour, cook salmon first then chips.

Protein balls

My #1 love forever. I have quite a few combinations which you can find the recipe for here and here.

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As a basic thumb rule, remember: fuel with CARBS in advance to working out, refuel with 60 % PROTEIN AND 40% CARBS after your workout for recovery AND drink WATER before, throughout AND after your workout to stay hydrated.

Whats your favourite pre or post workout snack?

K x

Healthy Summer + Eating Tips

Want to stay healthy over summer and during your holidays?

healthy

Here are tips to get you through.

  • Stay cool and hydrated. Drink water, at least two to four cups upon rising, and similar amounts if you are going out for activities and exercise. Many tea’s can be drunk iced, or add some fresh seasonal fruit to your water, which is a fantastic way to keep hydrated with some flavour.
  • While enjoying the sun and outdoors, protect yourself from overexposure to sunlight by wearing a hat and using natural sunscreens. I apply organic coconut oil as its anti-microbial, anti-bacterial, anti-fungal and anti-inflammatory properties protects the skin by detoxifying toxins which can build up on the outside layer of your skin, causing chemical reactions when exposed to UV. Similarly, carry Aloe Vera gel for heat exposure and have an aloe plant growing in your home for any kind of burn. The cooling and healing gel inside the leaves will soothe any sunburn.
  • Keep up or begin an exercise program. Aerobic activity is important for keeping the heart strong and healthy. If you only work out in a health club, take some time to do outdoor refreshing activities — hiking, biking, swimming, tennis, walking, beach volleyball. These will keep a mind and body balance as well as giving the body a change of movement, improving your fitness.
  • Enjoy Nature’s bounty – fresh seasonal fruits and vegetables at their organic best. Consuming foods that are cooling and light — fresh fruits, vegetable juices, raw vital salads, and lots of water — will nourish your body for summertime activities. Include some protein with one or two meals. There are a number of light, nourishing proteins that don’t require cooking. Most of these complement fruits and vegetables nicely– nuts, seeds, sprouted beans, soy products, greek yogurt, kefir, quinoa, and cottage cheese.
  • Take some special summer time with your family, kids, and friends who share the enjoyment of outdoors. Plan a fun trip if you’re able and motivated for a day or longer — hiking in the wild, camping, playing at the river, swimming at your local cascade, a picnic, or a few days resting at the ocean.
  • Relax and breathe. You’ve been working hard. This is the season to slow the pace a bit and absorb the sun and  memories which are created in this beautiful weather. Take the chance to enjoy a massage at your local market or shopping centre, some yoga, sleep-ins, a day beside the pool or on the beach with a magazine, fresh fruit and sunscreen (slip! slop! slap! keep safe), or any other activities which relaxes you. If you can, try leaving your phone at home or take a week off from TV – you’ll be surprised how much more you feel relaxed AWAY from electronic stimulants
  • Nutritional supplements can support you with a greater amount of physical energy, enhancing your summer activities. The B-complex vitamins are calming to the nervous system and helpful for cellular energy production, while vitamin C and the other antioxidants protect your body from stress, chemical pollutants, and the biochemical by-products of exercise. Helpful summer herbs are Siberian ginseng as an energy tonic and stress protector, dong quai is a tonic for women, hawthorn berry is good for the heart, and liquorice root will help energy balance and digestion.
  • Above all, give yourself the time to truly experience Nature. This can happen, even in a city park, if you relax and let in your surroundings. When traveling, take activities for the family and your first aid kit for bites, bee stings, and injuries. Check for ticks after your hikes. Watch for overexposure, take time in the shade, and drink your water. Really get out and explore the beauty behind nature and try to get involved in nature processes, like strawberry picking or a visit to an apple orchard or fruit farm. Not only is it fun but you get to take the goodness home with you!

Healthy Eating Tips

fruit salad

Swap the packet of twisties with coke for a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit.

Snack on nuts, fruit, boiled eggs or  homemade choc bliss balls or energy bites 

Be smart, eat right: eat lots of vegetables and SEASONAL fruit – aim to eat a rainbow

Add fruit to water instead of flavoured cordial or soft drink

Season foods with fresh herbs rather than bottle sauces

Enjoy a BBQ with seafood, chicken, grilled vegetables and a green salad or a homemade stir fry served on brown rice or quinoa

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