Pre & Post Workout Snacks

It’s game time! Time to hit the concrete, your favorite spin studio or bootcamp to sculpt your summer body. To make sure you are getting the most out of each work out, here are my easy go-to pre work out and post work out snacks to help you hit your fitness goals faster!

To watch the segment on KTLA click here => Workout Nutrition on KTLA

PRE-WORKOUT

What do you need Pre Work Out? Look for food that provides complex carbohydrates and protein. The complex carbs will help provide sustainable energy and fuel your workout, while the protein will help to start building those muscles right away!

1)    Skinny Pasta High Protein – a great meal roughly 2 hours before your workout

Pasta does not have to be a forbidden food when trying to sculpt that summer body. It’s actually a great meal before a workout. Even better is this Skinny Pasta High Protein, which is high in protein and low in calories and carbohydrates (without rice, corn or GMOs). This pasta contains vegetarian sources of protein which provide building blocks for your muscles, and is a great source of low-glycemic complex carbs that provide sustainable energy to fuel your workout.

2) Nut Butter – a great snack about an hour before your workout

Nut butters are an excellent source of energy as they provide a great amount of protein and healthy fats to provide sustainable energy fueling your workout. Try it TWO ways:

a) Sprouted Grain Bread with Coconut Oil and Almond Butter

• Coconut oil is a chain fatty acid that helps to fuel workout
• Sprouted grain bread the protein is already broken down to amino acids in the germination process so it’s readily available for use. The carbs are low-glycemic carbs which provides a slow energy release for sustained energy during a workout. Plus, sprouted grain breads don’t provide the belly bloat that regular whole grain breads do.

b) Apple Slices with Nut Butter: 

• apple provides both immediate and sustained energy

3) Watermelon Water – 20 minutes before a workout

Move over coconut water… watermelon water is the new energy drink. Watermelon Water contains MORE potassium than coconut water – an important electrolyte essential for optimal hydration and boosting cellular energy. Key to boosting hydration and energy pre-workout. Plus it’s contains the rind, which is rich in vitamin C, which can help prevent heat stroke if you’re training outdoors in the heat.  In addition, it’s rich in the amino acid L-Citrulline, which acts as a vasodilator, increasing blood flood and oxygen to muscles, increase athletic performance. Plus, it helps aid in muscle recovery.

POST-WORKOUT

After a tough workout, you’ve depleted your muscle glycogen stores.  So what you eat right after your workout determines your progress AND efforts for your NEXT workout.  There’s a window of opportunity to properly replenish your glycogen stores and fuel muscle growth immediately following your workout.  Therefore it’s best to have a SIMPLE (high GI) carb + Protein immediately following your workout.

1) Pineapple Chunks – Immediately after your workout

Pineapples are high-glycemic carbs. Think of your muscles as a balloon that has just had all the air release from it – which is the same effect after glycogen stores have been depleted.  In order to refuel as quickly as possible to prevent catabolism, we need to refuel as quickly as possible.  The quickest way – High GI (or simple) carbs.  Not only do these replenish muscle and liver glycogen stores, but they also cause an insulin release which helps push large chain amino acids straight to muscle cells – helping to build and repair exactly where and when we need it!

2) Protein Shake – within 45 minutes of workout 

Working out causes tearing and breaking down of muscle fibers (which is a good thing!) so long as you meet your protein requirements.  Protein is the ONLY way muscle cells can build and repair themselves.  So if you want to see results and start re-building as soon as they tear – it’s best to get amino acids straight to muscle cells immediately following a workout. Look for a plant-based protein that is stacked with BCAAs (Branch Chain Amino Acids) & L-glutamine

• BCAAs – These are made up of 3 amino acids (leucine, isoleucine and valine) which make up 1/3 of the body’s lean muscle and are required for protein synthesis.
• Because BCAAs are not metabolized in the liver (like other amino acids), they are sent directly to the muscle for building and repair, or be immediately used as fuel – significantly increasing muscle energy and endurance during your workout.
• L-glutamine is another prominent amino acid when it comes to muscle building. Look to supplement with at least 5,000mg post workout

My favorite is Vega Sport Performance Protein. It contains 25grams of Plant-based protein (from brown rice, pea protein and savi seed protein). Plus contains 5g of BCAA and 5g of L-glutamine.

Protein Shake Recipe:

• 1 scoop Vega Performance Protein (Mocha or vanilla)
• 1 frozen banana
• 2 cups almond milk
• ½ cup ice

Add ingredients to blender and blend.

3)    Protein Bites:

A new and simple way to use protein powder – Protein Bites. Also super great to throw in the freezer for a quick recovery treat post work out. 

Protein Bite Recipe:

• 1 serving Vega Sport Protein – Vanilla
• ½ cup almond butter
• ½ oats
• 2 tsp chia seeds
• ½ tsp vanilla
• Pinch of salt

Combine all ingredients in a medium bowl and roll into balls. If the mixture feels too dry, add a teaspoon of water and adjust until you reach a rollable dough-like consistency.

Store balls in an airtight container in the freezer for up to two weeks.