Finding the right meals or snacks that will charge and refuel your body pre and post workout is ESSENTIAL. Our team loves to have a nutritious and delicious smoothie before going on a lengthy bike ride or participating in a high intensity workout class. Make sure to check out our Instagram for some quick, fantastic smoothie recipes - there are so many amazing recipes out there that we just can’t get enough of. Let's dive into some of the snacks that we love!
Carbs give you energy - your muscles use the glucose from carbs for fuel, so that you don’t feel tempted to ditch the workout early and take a nap.
1. Make some oatmeal!
Try a porridge mix with flaxseed, chia seeds or hemp seeds for extra health benefits. For gluten free options, sub with quinoa flakes or make a smoothie bowl and top with your favorite nuts and fruit!
2. Try to make homemade granola or granola bars
Although it’s easy to grab granola bars from the store, making your own is a much healthier option and allows you to know exactly what is going into your snacks! Our 5-ingredient recommendation is quick and easy to make! We often have homemade granola bars during team meetings and they are simply delicious.
We recommend trying the Minimalist Baker’s Healthy 5 Ingredient Granola bars, https://minimalistbaker.com/healthy-5-ingredient-granola-bars/. In ONLY 15 minutes, you can have the most amazing pre-workout snack! If you are sensitive to oats or gluten, sub for quinoa flakes or almond flour! Make sure to indulge at least 30 minutes prior to working out.
Another one of our team’s fantastic pre-workout snacks is greek yogurt with fruit. There are so many variations of greek yogurt so it is easy to find one that suits your taste. Top with a few almonds, dried or fresh fruit for extra protein or fibre.
If you prefer to workout fasted, that is also a perfectly valid option and there is more science coming out every day about the benefits of fasting. The big thing is ensuring you are hydrated, have enough electrolytes, and are giving your body the building blocks it requires to heal post workout.
Now, let's move onto the wonderful post-workout snacks. What some people don’t understand is that consuming the right nutrients after a big sweat session is just as important is prepping your body with nutrients before a workout. You should aim to eat your post workout meal or snack within 30-45 minutes of your workout session.
Protein, protein, protein! Protein after a workout should be your best buddy, as it helps to repair and build up that muscle. Carbs and fat are also important factors in your body’s recovery.
Here are a few post-workout snacks that we LOVE! Give them a try:
- Grilled salmon or a chicken breast on a bed of quinoa, with a side of lemon infused broccoli. We prefer broccoli roasted or steamed so it’s easier to digest!
- Scrambled eggs with a side of boiled or roasted and lightly salted potatoes or yams!
- Smashed avocado toast, season with salt, pepper and lemon. Pair it with your fav carb of choice.
- Organic fruit paired with organic almond butter or a small handful of almonds!
- A protein packed smoothie. Alissa’s favorite post workout smoothie is simple! 1 organic banana, 1 scoop sprouted vegan chocolate protein powder, 1 tablespoon almond butter, 2 handfuls of spinach, and 1-2 cups almond milk. Blend and enjoy!
We hope that some of these suggestions might work for you. Finding pre and post workout snacks that fuel your body and help it recover are as essential to your body as the actual workout itself. If you have other great pre or post workout snacks that you love, we’d love to hear about them and share with our community!
Thanks for reading - stay tuned for more cycling, fitness, health and wellness posts!