Whether you’re practising back bends, running 5K, or smashing a circuit, nutritionist Susie Burrell has your pre- and post-workout snacks covered.
Whether you’re practising back bends, running 5K, or smashing a circuit, nutritionist Susie Burrell has your pre- and post-workout snacks covered.
THE GYM
Whether you’re breaking a sweat in pump class or cruising on an elliptical trainer, what to eat before and after training hangs on the intensity of your workout. For example, a 20-minute stint on the treadmill doesn’t call for an extra meal, but a 90-minute weights-and-cardio class does.
What to eat before: If your gym session is of high intensity and goes for more than 30 minutes, topping up your fuel stores an hour before you exercise will help prevent hunger and overeating later on. Half a sandwich, Greek yoghurt with fruit, or a black coffee and a nut bar are nutritious choices.
What to eat afterwards: Ideally, your next meal should fall within an hour after your workout. But if it’s a little longer than that, go for a healthy snack to tide you over. A coffee, protein bar or some cut-up veggies with hummus are relatively low-calorie choices that will keep your hunger at bay.
YOGA
Depending on the type of yoga you like to practise, chances are you’ll need to fuel your body before you start moving, stretching and balancing. Stomach comfort is crucial; the last thing you want is the sound of your belly grumbling between “Oms” during class.
What to eat before: The perfect pre-yoga snack is something light, but also a source of readily available energy. This could be a piece of fruit, a slice of toast with spread, or a small wholegrain snack bar. These eats will get your blood pumping without giving you too much tummy stress.
What to eat afterwards: As yoga is unlikely to burn as many kilojoules as intense types of training, it’s OK to wait until your next meal to refuel. Hydration is the most important thing to focus on after a yoga class, so drink a bottle of water after your practise has finished, and more if you do bikram yoga.
RUNNING
Did you know running for 30 minutes, even at a moderate pace, burns at least 1,255 kilojoules (almost the equivalent of a healthy meal)? Running is one type of exercise where what you choose to eat before you start can significantly affect your gut comfort level.
What to eat before: Most people will need to down something an hour before a run and the key is to go for slowly digestible carbs and proteins that are light on the tummy. If it’s been more than two hours since your last meal, snack on wholegrain crackers with cheese, or a slice of wholegrain bread with a peanut spread.
What to eat afterwards: If you’re looking at more than an hour before your next meal, a small bite to eat will help your muscles recover in time for your next run. Protein-rich options include greek yoghurt with a serving of fruit or a small protein bar.
