Pre workout & exercise nutrition

11 Sep 2019

You need to eat something that helps you:
Sustain Energy   Boost Performance   Hydrate  
Preserve Muscle & Tone    Speed Recovery.

Protein
Eating some protein in the period before exercise helps you maintain toning or increase muscle size. This is important for anyone who wants to improve health, body composition, or performance. The less damage is done to your muscles, the faster you recover, and the better you adapt to your exercise over the long term. Protein floods your bloodstream with amino acids just when your body needs them most. This boosts your muscle-building capabilities - so not only are you preventing damage, you are increasing muscle or tone.

Carbohydrate
This fuels your training, in particular high intensity performance, and helps with recovery. So make sure that you have some carbohydrate in your system. It also helps preserve muscle and liver glycogen which tells your brain that you are well fed, and helps increase muscle and tone retention and growth. Finally it stimulates the release of insulin - when combined with protein, this improves protein synthesis and prevents protein breakdown. 

Fats
Not so important, but they do help to slow digestion, which maintains blood glucose and insulin levels and keeps you on an even keel. They also provide some vitamins and minerals, which are important in everyone’s diet.

EAT LOCAL – 2 TO 3 MINUTES WALK FROM WHITE ROOM FITNESS

What to eat 1 hour approx before exercise
Crussh - Mornings
GREEK STYLE YOGHURT + ORGANIC HONEY        
194 kcal/19g carb/19g protein/12g fat
SCRAMBLED EGG PROTEIN POT                           
188 kcal/1g carb/17g protein/13g fat
BREAKFAST SUPER SMOOTHIE (medium)             
503 kcal/84g carb/17g protein/14g fat
Crussh – 12.00 onwards
CACAO & HAZELNUT ENERGY BALL                         
242 kcal/13g carb/7g protein/19g fat
PROTEIN POWER SUPER SMOOTHIE (medium)  
299 kcal/36g carb/19g protein/9g fat
Pret A Manger - Mornings
FIVE BERRY BOWL                                                           
347 kcal/48g carb/14g protein/11g fat
EGG WHITE OMELETTE                                                 
167 kcal/5g carb/23g protein/6g fat
BIRCHER MUESLI                                                         
299 kcal/41g carb/13g protein/9g fat
Pret A Manger – 12.00 onwards
EGG & SPINACH PROTEIN POT                                  
104 kcal/2g carb/11g protein/5g fat
EGG & SMASHED AVOCADO                                      
315 kcal/7g carb/12g protein/25g fat

What to eat 2+ hours approx before exercise
Crussh  - Mornings
PROTEIN OVERNIGHT OATS + CACAO/BANANA
287 kcal/45g carb/17g protein/5g fat       
PORRIDGE (medium+choice of toppings)             
498 kcal/76g carb/17g protein/13g fat
SWEET POTATO & EGG PROTEIN POT                     
134 kcal/8g carb/9g protein/7g fat
Crussh – 12.00 onwards
TUNA & BEAN HEALTHPOT                                         
255 kcal/22g carb/17g protein/9g fat
MID EAST CHICKEN KHOBEZ WRAP                         
420 kcal/55g carb/21g protein/14g fat
Pret A Manger - Mornings
FREE-RANGE EGG & AVO                                            
134 kcal/8g carb/9g protein/7g fat
PRET'S PROPER PORRIDGE                                          
242 kcal/29g carb/10g protein/9g fat
BREAKFAST SALMON & EGG                                      
339 kcal/40g carb/16g protein/12g fat
Pret A Manger – 12.00 onwards
BANG BANG CHICKEN                                                  
433 kcal/44g carb/23g protein/17g fat
PROTEIN BOX                                                                   
321 kcal/6g carb/35g protein/17g fat