Pre & Post Workout Eats (and a Little Leg Workout)

It was utterly chaotic trying to get out of the house in time for boot camp this morning. Nothing is simple anymore, no matter how much in advance we start getting ready. Three dirty diapers in one hour and a fourth as we were scrambling out the door for good measure. How is that even normal? I only had about 3 minutes to hammer down a pre-workout breakfast (eaten around 8am; workout was at 9:30): 
Wheetbix, Banana, Skim Milk, Cinnamon
I can never workout on an empty stomach; I alllllways need the extra energy boost to power through. After an awesome hour of strength training and cardio intervals, it was back home for a post-workout mini-meal:

Scrambled Egg Whites + 1 Whole Egg
1/2 Avocado
Thin Layer of Chobani Plain Greek Yogurt
Multigrain Wrap

I think a very important, yet difficult, aspect to working out and achieving desirable results is what you consume both beforehand and afterwards. I would sometimes get terrible cramps during soccer games in high school and university. This is likely due to the fact that I wasn’t consuming the proper foods before partaking in high intensity exercise. I’ve since learned from my mistakes. Although there are various viewpoints surrounding nutrition and exercise, there are two general rules of thumb for eating before and after exercise that I try to follow (without getting too technical):
Pre Workout: Carbohydrates! They’ll trigger an insulin response, carry glucose to the cells, and top up glycogen storage to give you the energy you need to push through your workout.
Post Workout: Protein! Helps to replenish, repair, and rebuild your muscles after they’ve been broken down during exercise. 
There are endless options for such snacks and meals. Although there are many more, here are a few that I personally enjoy on a regular basis!
The amount that I try to eat depends largely on time frame, particularly pre-workout. Accessibility is another. For example, if you are walking/commuting directly from work to the gym, then eating cereal, milk, and a banana pre-workout is probably not the easiest choice (although I have seen people doing stranger things while driving, including reading the paper and playing some sort of woodwind instrument…but I digress). In terms of time frame, you don’t want to be gobbling down a bowl of oatmeal with fruit and then heading out for a run 15 minutes later. I try to gauge food amounts using something like this:
I find that using those general rules for timing your food amounts helps to keep energy levels stable and prevent feeling weighed down or developing a ‘food cramp’.

What are your favourite pre & post workout snacks or meals? I’d love to hear!

Moving along…it is Workout Wednesday! 
It’s all about the legs this week! This workout is sure to achieve the token “Jello Leg Syndrome”. I’ve sourced photos below to clear up any questions regarding the 6 exercises. Make sure to go as hard & fast as you possibly can. Begin at the bottom “stair”, working from bottom up (skipping -> burpees) then move onto the second stair (skipping -> burpees -> jump squats), etc. For an extra challenge, try to work yourself backwards down the steps once you’ve made it to the top! Repeat as many times as your gams can take it!

Exercise Descriptors

Burpees

Source

Jump Squats

Source

Jumping Lunges

Source

Box Jumps
Bottom Half Squat Pulses
Source
Side Lying Leg Lifts
Source

Well, the sun is setting and my belly is starting to rumble. Dinner awaits! Happy Wednesday, friends!

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