Hello! Hello!! HAPPY ThursYAY!!!
How are you?! :D How's your week going?!! This is my first post in 2018! It's a new year and a fresh start!! BRING IT ON!!! What's your resolution? Have you vowed that 2018 will be the year you'll go to the gym everyday? OR...lose those extra 10 pounds? OR...sign up for that marathon? OR...eat clean and meal prep? OR...all of the above...lol?! Every new year offers you a fresh start to get it right, so no matter what your goals are, you can achieve them by adopting healthy practices! You got this!!
Lace up the shoes, roll out the mat, or line up those weights...whatever you prefer...regular exercise will help you look and feel your best! However, exercise AND eating go hand in hand, right?! Absolutely :D What and when you eat can be important to how you feel when you exercise. Whether it's a casual workout or training for a competition, consider the following tips to get the most out of your sweat session ;)
EAT A HEALTHY BREAKFAST
If you exercise in the morning, get up early enough to finish at least 1 hour before your workout. Studies suggest that eating or drinking carbohydrates before exercising can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise. I personally can't work out without eating first...lol!
If you normally have coffee in the mornings, a cup before your workout is fine. Also...know that you risk having an upset stomach anytime you try a food or drink for the first time before a workout. Just saying ;)
Be careful not to overdo it when it comes to how much you eat before exercising.
- Large meals: Eat these at least 3 to 4 hours before you exercise.
- Small meals: Eat these about 1 to 3 hours before you exercise.
Eating too much before you exercise can leave you feeling sluggish. Eating too little may not give you the energy to keep you feeling strong and powerful throughout your workout.
Most people can eat small snacks right before (and during) exercising. The key is how you feel! Do what works best for you!! A healthy snack is especially important if you plan a workout several hours after a meal.
Below are 50 clean eating snack suggestions. This is my go to list when I'm craving a snack throughout the day ;)
1. Fresh veggies
2. Herb roasted nuts
3. Banana topped with almond butter
4. Clean jerky
5. Baked apple chips
6. Sliced cucumbers
7. Watermelon chunks
9. Clean homemade popsicles
10. Celery sticks with almond butter
11. Mixed nuts
12. Grilled fruits
13. Turkey rollup
14. Dried mango slices
15. Pumpkin seeds
16. Veggies with a tuna dip
17. Dill pickles
18. Fresh cherry tomatoes
19. Clean applesauce
20. Clean energy bites
21. Fresh cherries
22. Fresh strawberries
23. Bone broth
24. Clean meatballs
25. Plantain chips and salsa
26. Sliced tomato with a balsamic drizzle
27. Fruit salad
28. Clean muffins
29. Veggies with a pesto dip
31. Baked zucchini chips
32. Hard boiled egg
33. Nut bar
34. Healthy smoothie
35. Leftover grilled veggies
36. Plantain fries
37. Frozen banana
38. Clean berry parfait
39. Fresh blueberries
40. Apple slices with almond butter
41. Baked kale chips
42. Small green salad with a clean dressing
43. Clean lunch meat with veggies
44. Fresh pineapple chunks
46. Tuna lettuce wrap
47. Egg muffins
48. Sweet potato fries (baked)
50. Leftover burger patty
EAT AFTER YOU EXERCISE
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within 2 hours of your exercise session.
Don't forget to drink fluids. You need adequate fluids before, during, and after exercising to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, have a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.
Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Avoid incorporating new products before a long-duration sports event. It's best to have previous experience to see how your system handles the food ;) I recommend keeping a journal to monitor how your body reacts to meals and snacks, so that you can tweak your diet for optimal performance.
Lets make 2018 the best year yet :D
If you have ANY questions OR comments, let me know! See you right back here on Monday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist