Pre and Post Workout Nibble Ideas!

Reasons to eat 45-60 minutes pre-workout: Fuel. Aim for 30-40g protein – research from the University of Birmingham has shown that pre-workout protein will likely help to build more muscle due to spiking your plasma amino acids encouraging protein synthesis. Then aim for 30-50g carbohydrates for performance boosting benefit. Simple.

Reasons to eat within 60 minutes post workout: Refuel. Aim for 30-40g Protein - Post workout protein has proven in numerous studies to stimulate more protein synthesis than protein eaten whilst at rest. Aim to accompany this with 0.5-1g per kilogram of bodyweight of post workout carbohydrates - Post workout carbs help to replace glycogen (energy stores) that your muscles have depleted during the workout. Research from the University Federico II, Naples has also shown that when consumed with protein post workout carbohydrates can quickly raise insulin levels AND keep them elevated for longer periods of time.  

You can add fats to your pre-and post-workout meals, but, there is no evidence that they will complement the other macro’s in fuelling or refuelling regarding your workout. But they taste good so… knock yourself out!

I’ll keep the rest of this short and maybe you can reference this post to get some ideas for pre-and post-workout nibbles:

 Quick Pre-Workout Energy Snacks:

Pre-Workout Yoghurt: Mix together 125g 0% Greek Fat Yoghurt (I love fage) with a small handful of blueberries/raspberries, drizzle with some honey and consume!

Proats: 45g Oats cooked with hot water for 1-2 minutes in the microwave, then scoop 1 scoop of your favourite whey protein (I love me some PES Science snickerdoodle) and top with a small banana. Sliced banana. A whole banana would just look weird.

Protein Smoothie: In a ninja/kitchenaid/bullet – whatever blender you have, blitz together 45g oats, 1 scoop whey, handful of mixed frozen berries and 100ml water – add more water if needed as you go – I like mine thick.

Banana and Almond butter on wholemeal toast. – Do you really need instructions?

125g Turkey or chicken breast with sliced peppers and cucumber in a wholemeal tortilla

125g Turkey or chicken breast with greens and sweet potato!

Quick Post-Workout Foods:

Whey protein shake with a side of banana.. simples.. or:

Protein pancakes, mix together 4 egg whites, 45g rolled oats, 125g cottage cheese, 0.5tsp baking powder and 0.5tsp vanilla extract. Over a medium to low heat cook until the pancake bubbles the whole way through, flip and cook for another 30-60 seconds. Top with fruit of your choice.

Scramble together 4 whole eggs, or 1 whole egg and 4 egg whites with black pepper. Add a cup of chopped veggies such as spinach, onions, mushrooms, red bell peppers. Serve with a slice of wholemeal toast.

The mini ploughmans: create a mini snack pack of deli turkey, low fat cheddar cheese, 1 sliced apple and some grapes.

Tuna and Chickpea Salad: Thoroughly drain and wash a tin of chickpeas, mix it together with a can of tinned tuna, spring onions, tomato and diced cucumber – this would make 3-4 servings, so a good bulk make post workout meal.

Burgers: Lean beef is a great iron rich source of protein, what more of an excuse do you need to layer a lean beef burger with some pickles on a whole wheat bun?

For more, check out this great article Post Workout Mistakes by Mass Gain Source! 

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