pre& post-workout snacks?
mmipanda
Posts: 351 Member
Hi all.
I've been doing primeo (paleo with a bit of butter and yoghurt thrown in) for a few months now. Since I started, I've pretty much stopped going to the gym. I used to eat pasta, drink protein shakes etc to get the energy I needed. Now I'm a little unsure what I should be eating/drinking. I want to make sure to have a nice dose of protein after a workout to repair muscle damage, and I need something before a workout that will give me the energy I need to get off the couch.
Any advice or recommendations?
As background, I work weekdays 8-5 in a small office. Very sedentary job. I'm looking to do a 10km obstacle course in November and I need to get fit and strong.
I've been doing primeo (paleo with a bit of butter and yoghurt thrown in) for a few months now. Since I started, I've pretty much stopped going to the gym. I used to eat pasta, drink protein shakes etc to get the energy I needed. Now I'm a little unsure what I should be eating/drinking. I want to make sure to have a nice dose of protein after a workout to repair muscle damage, and I need something before a workout that will give me the energy I need to get off the couch.
Any advice or recommendations?
As background, I work weekdays 8-5 in a small office. Very sedentary job. I'm looking to do a 10km obstacle course in November and I need to get fit and strong.
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Replies
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When eating primal your energy levels should stay the same pretty much throughout the day as your body will use stored body fat as energy. I used to eat every 3h and always make sure I got the right pre and post work out snack however since going primal this is no longer needed as I always have the energy that I need for my work out. However I always ensure that on weight days I eat protein and carbs after work out (eggs/chicken with vegetables, homemade berry & protein smoothie etc.) to repair muscle tissue. If you still want something pre work out here are few tips: cottage cheese topped with berries, almonds, egg muffins, protein smoothie. I hope this might help
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When eating primal your energy levels should stay the same pretty much throughout the day as your body will use stored body fat as energy. I used to eat every 3h and always make sure I got the right pre and post work out snack however since going primal this is no longer needed as I always have the energy that I need for my work out. However I always ensure that on weight days I eat protein and carbs after work out (eggs/chicken with vegetables, homemade berry & protein smoothie etc.) to repair muscle tissue. If you still want something pre work out here are few tips: cottage cheese topped with berries, almonds, egg muffins, protein smoothie. I hope this might help
Agree with this!! However - that 'switch' won't just happen overnight. It took me a good few months of consistently eating Primal/Paleo in order for my body to learn to adapt. I'm a group fitness instructor, and I was really scared to go 'cold turkey' on my pre-workout snack, because as the instructor, 'failure' or being off your game is not an option. In the 'old days', I would always have a light snack about an hour before I had to teach a class, usually some kind of granola bar or piece of fruit. So, what I did was wean myself slowly off that pre-workout snack by making it smaller and smaller and spacing it out longer before my class. Now I'm totally off the pre-workout snack and I don't feel it has affected my performance at all!0 -
If you're primal/paleo then you would need to tailor your snacks to suit. Usually for me, I eat some nuts (usually cashews or almonds) pre workout, some days I even have some parmesan cheese (a bit naughty for paleo) all of which provide me with some energy if I'm feeling particularly zapped during the day.
On a Sunday when I go to the gym, I tend to workout before I eat breakfast and I don't find it hinders me at all. Post workout, there is nothing better than a great shake. My recipe is pretty simple:
150ml coconut milk
1 banana (this will depend on your carb intake and how high or low you tend to go)
1/4 cup of blueberries (I usually just take a decent handful, but not grabbing all I can in one go)
Some crushed ice
1 scoop of protein powder (I usually use Optimum Nutrition Whey Protein Isolate, but Allmax Nutrition is also very good)
A little water (between 50-75 ml)
I blend this all up with my wand and it is a great filling post workout meal for me. I tend to add enough ice and water that it's a good amount for a meal, and it keep me full for quite some time.
If I'm not able to fit in the banana on any given day, the shake without it is just as delicious! Hope these suggestions help
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What type of workout, and duration?
For me it depends, sometimes I'll workout on weekends in the morning without any food. Weekdays since I workout after work, I have a snack before I leave work, but this is more because I won't be eating dinner until after 7pm usually (sometimes not until 8 or 9). I hit the protein, and depending on the workout/duration, protein+carbs after.0 -
I Crossfit and run. You need to find what works for you but what I do consistently is either an apple or banana with some almond butter before. It doesn't upset my stomach and gives me plenty of energy. Post WOD is a protein shake (I get the protein from my box and it's pretty clean but not totally paleo). Our Crossfit coach always recommends at least a banana or something before. I also eat way more sweet potatoes and squash than most non athletic Paleo peeps. Good luck!0
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thanks for the suggestions everyone!
I'm doing a bit of everything -- Interval running/jogging, building upper body strength with weights, core strength with yoga. I had a banana about 1/2 hr before working out the other day and it seemed to sustain me pretty well. But I definitely didn't get enough protein after - muscles still hurting today!0
