What to eat before and after a workout

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Have you ever had one of those workouts where you just feel sluggish? Your head’s not in it, every step feels painful, and your energy is nowhere to be found? It could be that you haven’t eaten enough, or haven’t eaten the right things. Giving your body what it needs before and after a workout will give you the fuel you need to get out there and crush it.


When to eat before a workout

Ideally, you’ll eat a mixed meal 3 hours before your workout.

Short on time?

If you don’t have 2-3 hours before your workout to eat a full meal, a smaller snack is the best way to get the protein and carbs your body will need. You’re still going for that mixture of protein and carbs, so think wholewheat toast with nut butter or a Greek Yogurt parfait (Greek yogurt has both carbs AND protein.)

You’ll have less time to digest, so monitor how you feel during your workout to make sure you didn’t jump the gun and end up feeling unwell.

If you only have an hour before the gym, a liquid is your best bet; dig into this high-protein smoothie that’s simple and delicious.

 

Pre-Workout Protein Smoothie

1 scoop Progressive Harmonized Protein (or Harmonized Fermented Vegan Protein) in Vanilla or Chocolate

1 Small banana

1/3 Cup of oats

400-500ml Unsweetened almond milk


Blend and enjoy 30 to 60 minutes before your workout.

With Harmonized Protein – Calories 350, Protein 30g, Carbs 40g, Fibre 4g, Fat 8g

 

What to eat before a workout

You need to give your body a mix of protein and carbs. During the workout, your body will break the protein down into amino acids, which will reduce muscle damage to help you perform and recover better, and the carbs are the perfect source of fuel.

You might have heard rumours that fats aren’t a good idea before a workout - but we disagree! There isn’t any evidence that fats can hurt your athletic performance, but they can slow down digestion so don’t go too crazy with the portion size.

How much to eat before a workout

Here’s a handy guide to how much protein, carbs, and fats you should be eating and what kinds so you can build your perfect pre-workout plate. Keep in mind that your specific nutritional needs will vary depending on size, sport, goals, and type of activity, but this is a great general guide to point you in the right direction.


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When to eat after a workout

Try to eat your post-workout meal as soon as you can. If you managed to have a good, well-balanced meal before, you can go 1-2 hours after training before eating. If you trained without eating, just had a smoothie, or ate more than 3 hours before training, get your post-workout nutrition into your system as soon as you can.


What to eat after a workout

The ‘what’ is similar to the before workout meal: create a mixed meal of protein, carbohydrates, vegetables and fat. A perfect plate would be chicken, brown rice, broccoli and avocado. If you’re not able to make a meal or just don’t feel up to eating right after, mix up a smoothie to get your carbs, protein, and fats in a simpler, portable package.

 

Post-Workout Protein Smoothie

1 scoop Progressive Harmonized Protein (or Harmonized Fermented Vegan Protein) – Vanilla

1 scoop Progressive SPORT AFTER - Natural

1 Small banana

½ cup of frozen mixed berries

400-500ml Unsweetened almond milk


Blend and enjoy 30 to 60 minutes AFTER your workout.


With Harmonized Protein: Calories 310, Protein 28g, Carbs 34g, Fibre 2g, Fat 7g

 

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