PRE AND POST WORKOUT MEALS

As an athlete, nutrition is very important for fuelling the body with energy and for body recovery. There are many dos and don’ts that contradicts in nutrition for athletes. One of the many popular hype in this area is what to eat before and after workouts. Pre and post workout meals are very important for an athlete as it can majorly affect their energy level and recovery time.

What you eat and when you eat it can increase or decrease the effectiveness of your workout program, regardless of how well it's designed. Recovery, anabolism and results depend on two key meals: post-workout and pre-workout.

Pre- workout meals

• Your pre-workout meals should consist more on high calorie (high energy) foods which can come from carbs (complex carbs)  or healthy fats. This is to fuel the body with the right amount of energy for maximum performance during workouts.

• Some examples simple of pre-workout meals are:

1. Banana

Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high.

2.  Oats

Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream, This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising.

   3. Wholegrain Bread

A slice of wholegrain bread is a good source of carbohydrates. Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein. 

Post-workout meals

• Your post-workout meals should consist more on protein because during your workouts, you breakdown muscle tissues, which protein helps to repair and rebuild new and stronger muscle tissues after your workouts. Also add in a little carbs in there to refuel the glycogen in your muscles. Post-workouts are important to prevent catabolism during workouts.

• Some examples of simple post-workouts are:

1.   Greek Yogurt

Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. Mix it with cereal or fruit to add in those extra carbs.

2.   Steak

Steaks are very high in protein and really delicious. It is also very easy to prepare.

3. Salmon

Salmon is an ideal source of protein (not to mention heart-healthy omega-3 fats). Serve with steamed veggies and brown rice to complete the meal with healthy carbohydrates and energy-producing B vitamins. Protein-rich salmon, along with fiber from vegetables and brown rice, will keep you satisfied to help avoid late-night munching. Leftovers can be served atop a salad for tomorrow’s lunch.

FIBRES AND VITAMINS

What is fibre?

• Fibre is an essential nutrient that our bodies need to feel good inside. Unlike others, it’s not digested, but acts as a lubricant to help make sure everything else is. So although it passes through the gut relatively unchanged, it’s the most important ingredient to getting rid of what we don’t need.

Where is fibre found ?

• Fibre is only found in plant foods. One of the main types is cereal, where it’s found in the outer casing, or husk of the grain. The tough, fibrous parts of fruit and vegetables (particularly in the stalk and skins) are also great sources, whereas animal foods, such as meat, fish, milk and cheese contain very little.

What does fibre in the diet do?

• Much of the food that we eat is digested in the stomach and small intestine, but fibre isn’t, so passes relatively unchanged into the large intestine. Insoluble fibres act like blotting paper, soaking up water to form a soft bulky mass, which is easier to move along the digestive tract.

How much fibre do I need to eat to stay healthy?

• Natural wheat bran fibre contributes to faster digestive transit, which helps to keep the body feeling good. Aim for at least 10g of natural wheat bran fibre per day as part of a healthy balanced diet.

Vitamins

• Vitamins have specific role to play in the natural wear and tear of the body. There are many vitamin benefits that have a major impact on our overall health.
• Vitamins are divided into two types: fat soluble and water soluble. Fat soluble vitamins (vitamin A, D, E and K) are stored in the fat tissues and liver. They can remain in the body up to six months. When the body requires these, they are transported to the area of requirement within the body with help of special carriers. Water soluble vitamins (B-vitamins and vitamin C) are not stored in the body like the fat soluble ones. They travel in the blood stream and need to be replenished everyday.

Vitamin A (Beta-Carotene) 

• A natural antioxidant. It belongs to a class of pigments known as carotenoids which include the yellow, red and orange pigments that give many vegetables and plants their coloring.
• Vitamin A has been found to enhance immune system functions by supporting and promoting the activities of white blood cells as well as other immune related cells. It also helps to inhibit free radicals and their damaging effects which have been associated with arthritis, heart disease and the development and progression of malignant cells (cancer).

Vitamin C (Ascorbic acid) 

• A water-soluble antioxidant essential for human health and life. It has been proven necessary for healthy immune responses, wound healing, non-heme iron absorption (coming from grains and vegetables), reduction in allergic responses, development of connective tissue components such as collagen, and for the prevention of diseases. Vitamin C has also been shown to be important for cardiovascular health, reducing free radical production and free radical damage, and good cognitive health and performance.

FOOD PYRAMID

The Healthy Living Pyramid

The Healthy Living Pyramid encourages food variety and a diet of minimum fat, adequate fibre, limited salt and sufficient water that is balanced with physical activity. The ‘Move More' base of the Pyramid shows moving legs to remind us that physical activity is an essential part of the energy balance equation that should be combined with healthy eating. 

Move More

Every time we move we use up some of the kilojoules (or calories) that are in the food that we eat. The kilojoules that we do not use up will be stored and changed to fat. ‘Move more’ reminds us that we need to balance the energy (kilojoules) that we take in with the energy we use. We eat daily so we need to be active daily.

Eat Most

This base layer of food includes only plant foods: vegetables, fruits, nuts, dried peas, beans and lentils, breads and cereals . These foods contain many different nutrients and should make up the bulk of the food we eat. Eating a variety of these foods each day should provide good amounts of energy from carbohydrate, as well as protein, minerals, vitamins and dietary fibre.

Eat Moderately

Foods in the middle of the Pyramid include fish, lean meat, eggs, chicken milk, cheese and yoghurt. Eating a serving of meat, fish or eggs and three servings of dairy foods each day will provide protein, minerals and B vitamins.

Eat in Small Amounts

Sugars and fats are in this layer. These foods should be limited because they lack a good supply of the nutrients needed for growth, good health and quick energy. While small amounts of fats, oils and sugar are acceptable, larger amounts of these foods will cause an inadequately varied food intake. When choosing fats and oils it is better to choose the ones that have low levels of saturated fat and higher levels of omega -3 fats. The Pyramid also suggests that salt should not be added to foods.

  

Healthy Drinks