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How to Fuel Your Workout

To achieve maximum results, it's important to fuel your workout properly. This means consuming food that are easy for your body to convert into energy without bogging-down your digestive system.

What to look for in pre-workout fuel:

  • High quality fats - For sustained energy.

  • Easily digestible proteins - They will keep amino acids flowing through the bloodstream while we break muscles down.

  • Antioxidants - They protect against cellular damage that occurs during an intense workout.

  • Nutrient density- This will help supply and replenish the raw materials necessary for exertion and the re-building of muscles, the nervous and immune system.

  • High water content - To keep working muscles hydrated and stay ahead of any water lost through sweat.

  • Small amounts of caffeine - To help the process of converting stored body fat into usable energy, and to give you that extra boost when you need it

What to avoid in pre-workout fuel:

  • Lots of fibre - This slows down digestion and can compromise power output and cause cramping

  • Processed sugar - Almost immediately after the sugar high comes an immediate low. This can amount to a huge dip in performance during a workout. We also want to fuel our workouts on stored energy from the body and not simple sugars we just consumed

  • Dense meats, vegetables and nuts - While healthy and appropriate for a balanced diet, save these 'digestive heavy hitters' for when your body can focus on digestion only

What about carbs before exercise?

If your goal is weight loss or body fat reduction, it's recommended that you keep carbohydrates and sugars to a minimum pre-workout. This will allow your body to dip into its own natural fat/glucose stores.

Exceptions to this rule would be:

  • Anyone suffering from adrenal fatigue

  • Anyone sensitive to low blood sugar

  • High-level endurance athletes

  • Those training multiple times per day

  • Someone who has had issues with carbohydrates and sugar addiction and is working to reduce their daily amounts/quantities

Here are some snack examples:

Wild smoked salmon, blueberries and cucumbers - Loaded with omega-3's, this snack features easily digestible protein from the salmon, antioxidants and a blast of nutrients from the blueberries and hydration from the cucumbers.

Hard boiled free range eggs, raw cherry tomatoes and black olives - A snack with high-quality protein and digestibility from the eggs, sodium and fat from the egg yolks and olives and hydration and vitamins from the raw tomatoes.

Pre-workout berry smoothie - Antioxidants and nutrients from the berries, high-quality fats from the nut butter and coconut milk and easily digestible protein from the vegan protein powder. This pre-workout smoothie is great for on the go!

  • 1 cup spinach

  • 1 cup of coconut milk

  • 1/2 cup of blueberries

  • 1/2 cup of strawberries

  • 1 scoop of vegan protein powder

  • 1 tablespoon of nut butter

Blend until smooth and enjoy. If carbohydrates are desired add a sliced banana.

**Please note that for best results, solid food should be consumed 1-2 hours before a workout, liquids should be consumed 30-45 minutes pre-workout.