Food for Fuel (Fall Pre-and-Post-Workout Edition) 🍁
Did you know you should 💯 make carbs your preferred training (and recovery) fuel, even if you eat lower-carb? 🤨
Here's why:
Pre-workout = Fast Fuel
You want mostly quick-digesting carbs pre-workout, with just a little protein or fat so it sticks—skip the fiber right before and after so fuel isn’t slowed down. Coffee always a welcome bonus 😉
Post-workout = Repair + Recover
Stick with (lean) protein + carbs post-workout to help muscles rebuild + recover. This is prime-time for a sweet seasonal treat—your muscles are extra ready to suck that sugar up and use it to shuttle the protein to your muscles for replenishment!
Easy, fun, seasonal ideas to try (several from Sbux or TJ's! If you're a 🎃 or ☕️ girly...you're welcome!)
- Modified PSL/Americano + a protein bar
- Chocolate PB cream of rice (w/tasty toppings)
- Vanilla mango (or pineapple) protein shake
- Espresso + rice cake with nut butter + a bite of dark chocolate
- Pumpkin Greek yogurt or overnight oats with crunchy seed clusters
- Rice-cake tostada with cottage cheese, avocado salsa, veggies
- Simply eat your next meal: rotisserie chicken + rice + fruit, or sheet-pan dinner with tons of seasonal roasted veggies, lentils, and chicken sausage that's super easy to toss in the air fryer
PS: Wondering about whether to use Pre-Workout Supplements?
Creatine also works for boosting strength (if taken daily - 5g minimum, though larger doses may have have cognitive benefits), but it isn't an acute effect. So, doesn't matter if you take it pre-workout + I've recently learned from my new bodybuilding coach (yay, @alexarukstela!) that it also should not be taken w/caffeine, so apologies for the rice cake/caffeine/creatine combo above - know better, do better!💪