Let’s face it – getting out and working out during winter is not always easy. So, if you’re climbing out of bed in the dark and piling on the jumpers to get to the gym, you want to be sure you’re doing everything possible to get the results you want. One way to maximise your training efforts (not to mention our favourite way) is to eat! The trick is in knowing which foods to eat when…
To help us pull the pieces of the puzzle together, we enlisted the help of Blake Worrall-Thompson, a health and fitness expert who has trained the likes of Natalie Bassingthwaighte, and the founder of the Ministry of Wellbeing. Read on for Blake’s tips on how to maximise workout results with food plus a nutritious recipe delicious enough to fool us into thinking it’s naughty….
Best meals/snacks for pre-workout, post-workout, recovery days, high-exercise days etc.
When it comes to training you really need your food your to be spot-on if you’re going to make the most of your training.
Pre-Workout
To get the very best from your workouts you want to have a good meal before. If you have more than 1.5hrs to eat before you train (for example you train mid-morning, lunch time or at night) the best pre workout would be a MEAL, however if you are training first thing in the morning and have less than 1 hour before you train, it would be best for it to be a snack.
If snacking, look at something like a small handful of nuts with a small handful of berries. If you are eating a proper breakfast before workout, an omelette is ideal, with either some nuts or half an avocado for energy.
Post-Workout
With post workout nutrition you need to get some protein into the body straight away to help rebuild the muscles. For all my clients I recommend they have a protein shake made up of Nuzest Clean Lean Protein and Good Green Stuff. If they are doing long distance “Cardio” I’ll get them to blend in some berries to help replace the glycogen stores. The protein shake works to assist with muscle breakdown, so it is ideal to have this within 45 minutes of the workout. I would still recommend a meal 1-1:30 hrs after the protein shake for optimum recovery.
Recovery Days
When it comes to recovery days, most clients will require one less meal than normal. They won’t need that extra carb loading because they aren’t training.
High Exercise Days
It might be that I increase the carb load a little bit with the bigger protein shake I mentioned and also another slightly higher carb meal during the day to counteract the amount of effort that has gone into the workout.
Nutty Energy Balls
Ingredients
- 50g Clean Lean Protein Just Natural, Smooth Vanilla or Rich Chocolate
- 1 cup cooked and cooled quinoa
- 1/4 cup ground flaxseed
- 1/4 cup cashews, chopped & roasted
- 2 tablespoons chia seeds
- 1/4 cup natural nut butter (peanut, almond, cashew)
- 1/4 cup honey
- 1/4 cup toasted sesame Seed
Preparation Method
In a small saucepan, slowly melt and combine the nut butter and honey, then let cool.
In a bowl, combine the quinoa, flaxseed, cashews, chia seeds and salt. Add the melted nut butter and honey to the quinoa mixture and mix until well combined.
Roll the mixture into ping pong sized balls then roll in sesame seeds (or in chia or ground flaxseed).
Place in a container in your freezer for an hour or two until firm. Can be stored frozen, or kept in the fridge where they are best used within a few days.
Makes approximately 12 balls.
By Blake Worrall-Thompson, Celebrity Trainer, Founder Ministry of Wellbeing.
For more information visit: www.wellbeingbyblake.com
You might also like:
Superfoods: The Health Benefits of Chocolate
