Busy lifestyles and working longer days with limited time to take breaks and trying to fit the gym in too can result in unhealthy eating and falling off plan. But making sure you have lots of meals prepped for the week ahead along with some pre and post workout snacks is key to reaching those goals!
We’ve put together a few tips to help you when you’re deciding what to eat before and after your workout. These are just tips that can you can follow and some options will work for some and not for others. We would recommend you consult an official dietitian for advice that will work for your body.
Pre workout snacks:
Carbs give you all the energy you need before a workout, they break down in your body once consumed into glucose and enter into your muscles to provide you with the energy you need for a workout. Simple and quick carbs before a workout are great, why not try granola bars, rice cakes, or a slice of malt loaf? Greek yoghurt (which is also high in protein) with high carb fruit such as bananas is a great option – add some nuts and seeds for an added crunch!
Protein before a workout, especially weight training will help heal muscles throughout your training session. Grabits Chicken on a Stick all have 12g or more of protein in them, so they’re the ideal on-the -go snack that can be consumed on your way to the gym. Each stick contains less than 2% fat and is 100% chicken. Eith three flavours to choose from you can mix it up each day! Eggs are also a great way to quickly pack some protein into your diet, hardboiled on their own or served with some smashed avocado.
Drinking is key before, during and after a workout. If you drink water throughout the day before you train you’ll stay hydrated and motivated throughout. Water throughout exercise is essential too and will help maintain your focus and achieve your goals!
Post workout snacks:
- Protein shakes
Protein shakes are great after a workout, they help repair your body! The protein from the shake will soak into your muscles and help growth and recovery – ideal for keeping you on track and even closer to your goal. There’s a great range of protein shake recipes on the BodyBuilding.com website, our favourite is the Peanut Butter Cup Shake.
Protein is also needed after a workout, if you have a Grabits before your workout which is high in protein and low in fat then some fish afterwards would be a great choice to add more protein and good fats to your diet. Oily fish such as fresh tuna, salmon, mackerel and sardines are all high protein and contain healthy fats which are essential as part of a well-balanced diet.
Team up your protein with some vegetables, a mixture is always best to pack your meal with lots of nutrients. Choose different techniques to add variety to your meal; spiralising, mashing and roasting are just a few examples! Team up some oily fish with some broccoli and root vegetable mash or have a Grabits Chicken on a Stick with some Mediterranean vegetables and cottage cheese!
Don’t forget if it doesn’t challenge you, it doesn’t change you #GrabitsMotivation.