workout

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

dried-fruit-health-benefits-almonds-and-raisins

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

Screen Shot 2015-06-02 at 9.16.47 pm

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

Screen Shot 2015-06-02 at 9.15.36 pm

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.

Screen Shot 2015-06-02 at 9.19.57 pm

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

Advertisements

400 Calorie 27 Minute Workout Thats Set To Get You Sweating

After enjoying holidays and completing week one of BBG (Bikini Body Guide) using Kayla Itsines guides, I’m feeling fresh, eager and ready to go again for week two.

Ever since I started this and joined nearly 1.9 million others, I’ve learnt so much and can’t believe how much fun I am having! At first I struggled a little with some of the exercises but I made it and felt so good afterwards! I’m already seeing results and its only week two! So proud of myself!

I find her 27 MINUTE WORKOUTS (yep, less time than it would take to walk the block and back) to be challenging but very convenient with juggling work, uni and other commitments as I can do it in my backyard, a park, the gym- anywhere! On average according to my Polar watch, I burn roughly 400 calories per session– Now, that, is  some kind of a sweaty workout!

Kayla’s guide goes for 12 weeks and is broken up into sections: Weeks 1-4 , Weeks 5-8 and Weeks 9-12.  The program begins with smaller challenges, then ramps you up over the following weeks, to higher levels to allow body progression and changes (aim of progress photos), and to help avoid hitting a plateau.

3 times a week you complete a 27 MINUTE resistance workout using your bodyweight (and light weight dumbbells where noted) and the remaining 2 days, a 35-45 minute LISS (Low Intensity Steady State) session (walking) and/or a HIIT (High Intensity Interval Training) depending on which week you are in. A Rehabilitation session for fasten recovery is also scheduled for once a week separately or after a bodyweight circuit.

You can also buy her nutritionist approved H.E.L.P plan (I highly recommend) for nutritional advice on what to eat, why eating the right foods are paramount, and why portion sizes are important for getting results.

I honestly highly recommend anyone who struggles to find time to workout or make it to the gym because of work; has hit a palateu; struggling with sport or daily nutrition; or loves a challenge, to give BBG a go! No, this is not a paid testimony. No, I do not know Kayla personally. Yes, I love what I see and therefore believe in the product. Its the best decision I have made so far in 2015. I cannot wait to see the progress in 3 months!

You can purchase the guides and packages by clicking here and learn a little more about Kayla and how she got started here.

Screen Shot 2015-01-19 at 12.12.00 pm

I plan on doing another update in about 6 weeks time with how I am going and (hopefully) with some progress pictures. In the meantime, I’d for you to follow my journey as I go on it by following me on Instagram and subscribing to receive my newsletter.

Happy Monday everybody! Im now off to complete week two, legs and cardio!…. Lets do this!

Kayleigh, x