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What to eat BEFORE & AFTER your workout!!

Happy Monday! If you have been following me lately you know that I have been going strong with my shedding and SHREDDING for the wedding!! I have upped my workouts to 5-7 days a week and sometimes making it into the gym twice a day!! I have changed up my protein (stay tuned for a periscope on that) and started doing protein shakes at night for dinner and adding more protein in to my diet! I also doing a lot more WEIGHT LIFTING than I am doing cardio!! I am definitely starting to see more results and loving my time spent in the gym!!

For any of you looking for that perfect PRE and POST workout meal- THIS is the post for you!! Check out the super foods below for what you can use to fuel your body for a super workout and great recovery after you bust your booty in the gym!!

PRE WORKOUT:

Whole Wheat Toast with Sliced Banana and Cinnamon

toast

When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep you going, while the fruit adds an extra kick of energy. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

Before: Greek Yogurt and Trail Mix

greek yougurt

It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (And by fillers I mean those little dollops of heaven- also known as chocolate). The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.

Smoothies

smoothie

Need a snack on-the-go on your way to the gym? Stick with a smoothie! Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you’re picking one up, check the label to make sure it’s made from whey or milk-based proteins. And no need to go overboard —10 to 20 grams of protein before exercising is plenty.

Apple Wedges with Almond Butter

apples

If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You’ll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up.

POST WORKOUT:

Grilled Chicken and Mixed Vegetables

grilled chicken

Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.

Veggie Omelet with Avocado

omelet

You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and the “healthy fat”. Avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

Salmon with Sweet Potato

salmon

Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

Chocolate Milk

choc milk

Got milk, anyone? Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That’s because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy!

So, let me know what PRE and POST workout snacks you are noshing on!!Follow me and share YOUR fitness tips and FITspiration with me on IG: @SANDRAVISNOV

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