Happy #21DaysOfMe Wednesday! Today we’re focusing on what to eat for your #WorkoutWednesday (yes, we know this is a lot of hashtags, but the occasion calls for it!). We teamed up with Miss Nutritionist, Rosie Millen, to bring you everything you need to eat for your best workout yet. Check it out below.
Glucose is your bodies’ preferred energy source so if you want to fuel your workout to smash those goals then you need to consume it before hand. The optimum time to eat before a workout is 30 – 60 minutes. Make sure it is not too heavy but not too light either. Here are my top 5 pre workout snacks:
Homemade is always best because you can control the ingredients. The recipes can vary but make sure you put some good carbohydrates in to fuel the workout such as: chopped dates, figs, cranberries, oats or even just some honey. Here is a recipe for a vanilla protein bar:
Ingredients – Makes 24 bars. 25 grams each
95 grams / 1 cup of ground almonds 95 grams / 2 cups of desiccated coconut 1 tablespoon of cacao nibs
40 grams x scoops of rice protein powder 1 and a 1/2 cups of honey
1 teaspoon of vanilla extract
Mix all the dry ingredients together in a food processor. Add the coconut butter and honey to the food processor so it starts mixing into dough. Once the mixture sticks together pour into baking tin and press down hard and flat. Pop into the freezer for at least 2 hours. Then cut when soft.
Bowl of Oats
Oats will provide your muscles with glucose plus the fiber will fill you up so you have enough energy to workout.
Protein Smoothie. I love protein smoothies. They are so varied and packed with nutrients. Make sure you use a mix of ingredients to supply you with carbohydrates, fats and protein. For example one banana, half an avocado and a scoop of protein powder would be great base for any protein smoothie. Then you can add additional ingredients on top for an extra energy boost such as match powder, maca powder or beetroot powder. These are packed with B vitamins.
Blueberry Granola Bar
These are such a great snack and super easy to make. Pop one in your gym bag the night before. Click on this link to download the recipe.
You can have a small slice of gluten free or wholemeal toast with smashed avocado on top. This is a great combination of dense energy to be able to have a great workout.
Today’s Challenge: What’s your fave pre or post workout snack?
Complete the daily challenge by posting on Instagram or Twitter using #21DaysOfMe #Sweeps for a chance to win $500 worth of Fabletics gear. Post daily to be entered.