High performance snacks you should be eating at 3.30pm to get the best out of your post-work workout

Do you sometimes feel like you are working super hard at the gym, but not seeing the results you are after?   If you head straight to training after work, you may not have eaten since lunchtime, or maybe since breakfast!  Your fuel stores will be low, and heading into your session hungry and depleted will make it difficult to get the best results from your training.

Even if you are trying to lose weight, it can still be useful to have some fuel on board for energy, so you can work harder during your session.   If you are trying to gain muscle then you also need energy to lift, pull, push and build.  Regardless of your specific goals and whether you work out at the local gym or train as an elite athlete, nutrition can make a difference to training results and performance.

What to include in your pre-exercise snack

Protein

Protein is often the neglected nutrient when it comes to snacking, as many of our typical snacks are carbohydrate based (think fruit, biscuits, bars, etc.).  Including protein in a snack will keep you full for longer, help keep blood glucose levels stable, and assist with muscle growth and repair.  You can read more about protein in another post of mine Back to Basics Protein.

Carbohydrate

Carbohydrate provides fuel for muscles to work hard and for your brain to focus and get you through your session. Low GI foods are sometimes recommended before exercise for sustained energy levels, however many low GI foods are rich in fibre which can cause gut problems pre-running for some people.  Play around with it to work out the best types of nutrient-dense carbohydrate foods that sit well for you. Amount is important too - if your goal is to get fit and lose weight you won’t need as much carbohydrate as someone in heavy training for a marathon. For more on carbohydrate for exercise please click here.

Healthy fats

It's important to include healthy fats in your diet, however fat takes a while to digest, so it may be best not to over-do it pre-workout.  

Snacks for pre-exercise

Below are some pre-exercise snack ideas that will help to keep your energy levels high and your muscles firing.

* Fruit salad with natural/Greek yoghurt and chopped almonds         

* Rye or corn based dry biscuits with cheese and sliced tomato

* Fruit smoothie, made with dairy or soy milk, yoghurt and fruit (note – rice, oat, almond, coconut milks are low in high quality protein)

* Sushi roll

* Mountain bread wrap with turkey and salad

* Natural muesli with Greek yoghurt

* Vegetable sticks and wholegrain crackers with hommus dip         

* Rice paper roll

* Soup eg. chicken and vegetable or minestrone

* Chia pudding made with milk and topped with fruit

* Banana and a handful of nuts

If you love reading about nutrition for exercise and performance, I would love to offer you free nutrition updates and recipes, just leave your details on my Thoughts page and feel free to have a read of some of my other articles while you are there.

Need some help planning the best meals and snacks for you? Look up an Accredited Sports Dietitian near you at Sports Dietitians Australia.

Best snacks for before exercise to perform at your best

Is fruit on its own the best pre-exercise snack?

Performance nutrition is a topic I am lucky enough to talk about pretty much every day.  I love talking about exercise and nutrition, and helping people get the best out of their training efforts, whether they workout at the local gym or train as an elite athlete.  I find a lot of people feel like they have their nutrition mostly under control, but don’t seem to be getting the best out of their training.   A lack of appropriate nutrition before and after training may be contributing to this, and may especially be a problem if you train in the late afternoon.  I see a lot of clients who head straight to training after work or school, but haven’t eaten for 4 or 5 hours since lunchtime.  By then, your body will have digested and absorbed many of the nutrients from lunch and there may not be much left to fuel your training session.  If you are trying to lose weight, it can still be useful to have some fuel on board to provide the energy to train harder and burn more kilojoules.   If you are working hard in the gym to put on weight, then you need energy to lift, pull and push.  If you are going into your session fatigued and low on fuel, you can’t expect to get the best results from your training (unless you have a planned strategy to complete some sessions lower on carbohydrate, but I will save that for another post).

 So what should you look for in a pre-exercise snack?

Protein

Protein is often the neglected nutrient when it comes to snacking, as many of our typical snacks are carbohydrate based (think fruit, biscuits, flour-based products).  Including protein in a snack means it will keep you full for longer, but can also help manage blood glucose levels, and is an essential nutrient for muscle growth and repair.  If you are doing a lighter cardio session then the protein is probably less important and you may be fine with a small carbohydrate snack (if anything), but for longer, heavier sessions there are benefits from including protein.

Carbohydrate

Low-glycemic index carbohydrate foods are those that are more slowly absorbed over time, resulting in more stable blood glucose levels and potential benefits for energy levels.  However many low GI foods are also high in fibre, and too much fibre pre-exercise can cause stomach upset for some people (especially runners).  Include carbohydrate in pre-exercise snacks, and choose low-GI if you tolerate it.  But the total amount of carbohydrate is potentially more important than the glycemic index, so it is a matter of working out which carbohydrate foods sit best for you before you train.

Healthy fats

It's important to include healthy fats in your diet if you are fit and active.  Fat can take a while to digest, so you may be better to add more of your healthy fats and oils to meals after exercise rather than before .  Avocado, nuts, seeds, olives, olive oil and fish all provide healthy fats.  

Snacks for pre-exercise 

Below are some pre-exercise snack ideas that will help to keep your energy levels high, contain some protein but not too much fat.  The serving size that is best for you will vary according to your goals, the type of training you do, and individual needs. 

* Soup eg. chicken and vegetable or minestrone

* Chopped fresh fruit with natural yoghurt and chopped almonds         

* Quinoa tabouli with chickpeas

* Rye or corn based dry biscuits with low-fat cheese and sliced tomato

* Fruit smoothie, made with low-fat dairy or soy milk, yoghurt and fruit (most other milks are low in high quality protein eg. rice, oat, coconut, almond)

* Bean and rice salad

* Sushi handroll

* Greek yoghurt with berries

* Mountain bread with turkey and salad

* Tuna with rice and vegetables

 * Natural muesli with low-fat natural yoghurt

* Vegetable sticks and wholegrain crackers with hommus dip         

 * Home-made popcorn (mix in some almonds)

 * Fruit/grain toast spread with ricotta cheese

* Rice paper roll

* Corn Thin with smoked salmon, low-fat cream cheese and dill

* Trail mix - almond, walnuts, cashews and sun-dried apricots

* Chia pudding made with milk and topped with fruit

* Toast or wholegrain crackers with avocado and salmon

* Almond Butter Balls plus yoghurt with berries

 If you are unsure about the best type of snacks and amounts for your needs, talk to an Accredited Sports Dietitian who can help you plan your daily meals and snacks to meet your nutrition and training requirements.  To find a dietitian in your area, go to Sports Dietitians Australia.

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Best 10 foods if you love going to the gym

Back cover of my new bookazine, photo courtesy of Bec Doyle Photography

With my new book 'Eat Right For Your Life' being released earlier this week, I thought it was timely to share with you a snippet of what it's all about.  If you love going to the gym and enjoying the health and fitness benefits that regular exercise provides, then this postis particularly relevant for you.  Not that the book is all about sports nutrition - it covers a range of lifestyle stages, but of course I had to include reference to nutrition for active people.

It's amazing how much time and effort goes into producing a small book, from research, to writing content to developing recipes, to photography.  It was a pleasure to work with my good friend and talented photographer on the images (a busy weekend at my place last September cooking, styling and snapping).  The book looks at different life stages and lifestyles and provides nutrition tips and a list of some of the 'best' and 'beware' foods for each, followed by recipes based on the needs of each particular group. 

I thought I would share part of the introduction and the ten 'best' foods from the 'Gym Junkie' chapter, which focuses on nutrition for individuals who go to the gym regularly with the goal of building fitness, strength and improved body composition (I dont' love the word 'junkie' but it does get the idea across as to who that chapter may appeal to):

.....'In order to help build muscle you need adequate protein.  This doesn’t necessarily mean spending your weekly pay packet on fancy supplements, but you will definitely need to eat protein-rich foods regularly, and extra kilojoules to support muscle gains.

Protein is made up of individual amino acids, and it is likely that you will be able to achieve adequate amino acid intake from a carefully planned and timed dietary intake.  Protein supplements may be useful in a number of situations and they are formulated to meet the specific amino acid needs of training.  Perhaps the main benefit of supplements is the convenience factor, considering most high-quality protein sources require an esky to transport. 

Sure, protein is important, but you also need to make sure you have some nutritious, low-GI carbohydrates to keep you energised, as well as including some healthy fats.  Vitamins and minerals are critical for energy levels and recovery from training, so don’t neglect your daily fruit, vegetables, nuts, seeds and wholegrains.

10 best foods

Milk

It’s in everybody’s fridge, but few of us realise the amazing potential of milk.  Milk is a naturally high biological value protein supplement, containing all of the essential amino acids the muscles need to repair and grow.  One 300ml glass of milk contains about 10g of high quality protein.  In a smoothie, milkshake or just on its own, milk is great for pre- and post-exercise or as an extra source of protein, carbohydrates, vitamins and minerals.  Milk also contains more electrolytes than many sports drinks, making it a terrific option as a rehydrating fluid. 

Turkey

Chicken has long been a favourite food for body builders because of its high protein content but it is not the only poultry option to help build muscle.  Remove the skin and turkey is a super-lean way to meet your amino acid needs.  Versatile and quick to cook, turkey makes the perfect sandwich filler or post-gym meal. 

Greek yoghurt

If you are serious about your health and fitness, yoghurt will be a staple on your weekly shopping list.  Sure, yoghurt is rich in protein and is a convenient pre- or post-gym snack, but it will also help to keep your insides healthy.  Yoghurt contains ‘good’ bacteria, important for optimal digestive health.  Aim for at least 1 cup of good quality yoghurt every day.  Natural or Greek yoghurt is lower in sugar and additives than fruit yoghurts, and make sure you read the label because some Greek yoghurts are higher in protein.  

Bok choy

If you are working on your muscles, the focus is often on protein rather than the importance of variety for optimising fitness and performance.  Green vegetables are a perfect example, rather than just cooking up chicken and rice, add in some Asian greens such as bok choy, pak choy, wom bok (Chinese cabbage), choy sum (Chinese silverbeet) and gai lan (Chinese broccoli).  These delicious vegetables are brimming with nutrients including calcium, iron and folate. Why not try including one new green vegetable every week. (To find out whether kale is king, visit my previous Thoughts article  Green Leaf Goodness: Kale vs Spinach vs Rocket, and the winner is.....)

Oats

Low in fat, high in fibre and low glycemic index, a delicious bowl of porridge will keep you going all morning, the perfect start to a busy day.  Make with milk and add some extra yoghurt or chopped nuts/seeds for extra protein.  If you are not a porridge fan, oats are just as nutritious in natural muesli or made into homemade Bircher muesli (such as the one pictured at the start of this post, recipe featured in 'Eat Right For Your Life').

Eggs

Eggs have fallen in and out of favour over the years, but current research shows that eggs can be enjoyed regularly, even if you do have high cholesterol.  For an active person, eggs are one of the highest biological value proteins you will find.  The egg white is practically pure protein, but don’t neglect the yolk!  Egg yolks are rich in minerals and important fat-soluble vitamins, which are often lacking in active people who keep to a low-fat way of eating.  If your cholesterol is on the edge you may need to be careful beyond six yolks per week, although you may be able to enjoy more.  Eggs are a tasty and nutritious option if you are active.

Rice milk

You may not have tried rice milk, but it is one of the best fluids to mix with your protein powder after the gym.  Why?  The carbohydrate in rice milk has a high glycemic index, which can aid in in recovery and promote absorption of the amino acids from protein powder post-exercise.  Rice milk does not contain much protein itself, but mixed with a protein supplement it provides an effective stimulant for muscle synthesis.

Herbs (including garlic and chilli)

If you are serious about improving your health, you should be eating herbs. Herbs add flavour to foods and contain negligible kilojoules when used in a mixed dish, but pack a concentrated nutrient punch.

Many fresh herbs have been found to contain vitamin, mineral and antioxidant concentrations many times that of standard vegetables, and using a range of herbs will provide a variety of health (and taste!) benefits.  Common herbs that you can be grown at home include basil (great in salads and with tomato based sauces), parsley (use with omelettes and fish), coriander (terrific in Asian style dishes, especially with chicken and seafood), rosemary (lean lamb and potatoes) and mint (both sweet and savoury dishes). 

Kangaroo

One of the leanest meats around, and packed with iron and zinc, kangaroo will help you meet your protein needs and keep you energised. It is also an economical option if you are watching your budget.  If you haven’t tried it, have a go but be careful not to overcook or the meat will become tough (marinate prior if possible).   Beef is a great choice too for quality protein and minerals.

Oranges

It is widely accepted that oranges and other citrus fruits are good for our immune system due to their Vitamin C content (one orange contains double the recommended daily intake).  But this isn’t the only benefit of eating oranges.  Oranges contain antioxidants (including vitamin C) that can help the body recover from exercise.  Vitamin C also helps the body to absorb iron.  If that’s not convincing enough, oranges are often recommended for people with rheumatoid arthritis due to their anti-inflammatory effect.  The anti-inflammatory potential of oranges may be due to flavonoid antioxidants, vitamin C itself or something else entirely, but this effect may potentially play a role in reducing the risk of a range of chronic diseases that are related to inflammation.

You can learn more about the best and beware foods for different life stages and lifestyles in 'Eat Right For Your Life', available now at bookstores, newsagents and various online retailers.

P.S. If you are a keen gym-goer, it may be useful to consult with an accredited sports dietitian to discuss your food and supplement requirements in more detail, and work with an exercise physiologist or appropriately qualified personal trainer to develop a training program for best results.