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WHAT TO EAT BEFORE AND AFTER A WORKOUT

WHAT TO EAT BEFORE AND AFTER A WORKOUT

Busy life? When you Hussle you fit in exercise, but fitting food around it can be a planning challenge.  Workout on empty and you’ll be clock-watching throughout. Eat too much just before and you’ll be uncomfortable. Especially if it's swimming.

Let’s not go there.

After your workout, you want something that will refuel you. What you don’t want is something that will negate all your hard work with a big sugar hit. Try these ideas – and remember to keep hydrated throughout.

MORNING WORKOUT

There is some evidence that morning ‘training fasted’ (i.e. on an empty stomach) burns more fat. If that’s not for you:

Before: a piece of fruit, a serving of yogurt with fruit, a cereal bar or small portion of cereal.

After: time for your normal breakfast. Porridge with fruit, egg on toast, an oat-based cereal without too much extra sugar.

LUNCHTIME WORKOUT

This can be a tricky one. It’s a long time since breakfast, but a workout with a rumbling stomach will be no fun at all.

Before: if you have time, plan ahead with that filling egg on toast breakfast, perhaps with some avocado. Closer to the workout, have a small sandwich or a small smoothie.

After: some lean protein such as chicken or oily fish, with salad or vegetables. This is where preparing a quick microwave-friendly snack will really pay off.

EVENING WORKOUT

This is a bit easier as you’ll be able to eat a full lunch and still digest in good time. Include the big three: carbs, protein and a little fat.

Before: fend off the post-work-pre-workout munchies with a protein bar or banana. This will give you a kick-start without slowing you down.

After: a light but filling meal with protein, carbs and veg will refuel without making sleep uncomfortable.  Stirfry with noodles, fish and rice salad, a quick chicken and veg bake will all do the trick.

Plan ahead, do a bit of meal prep and your Hussle session will fit nicely with good food.

Photo by Derick McKinney on Unsplash

the author

Patrick Law

Patrick is a keen touch rugby and football player and regular gym goer. He also enjoys long-distance running.

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