Refuel The Right Way: Boost Your Workout With These Pre-Excerise Foods

So you’ve finally signed up to the gym, bought some awesome trainers and loaded your iPod with some super-cool playlists. Way to go- you’re one step closer to your ultimate summer body! However, did you know that your workout results are only as good as the food that powers them? We all know the importance of refuelling post workout, but did you ever consider that your pre-workout fodder is just as important? After all, eating right on a daily basis is a recipe for success in and out of the gym, and getting the correct types of food in before your workout is essential if you’re looking to get fit and fabulous come summer.

Lucky for you, we caught up with nutritionist supreme Eve Kalinik and fitness guru Stephen Price to give us the 411 on the foods we should be eating before breaking a sweat. As Eve explains, “Timing is key when it comes to eating before a workout. If your type of exercise is less than 90 minutes then you need to eat a snack that is combination of protein and healthy fats. This is because naturally your body taps into fat stores for energy unless you have carbohydrate in your stomach and then the body will use less fat reserves. If you are working out for longer than 90 minutes you will need a combination of carbohydrate, protein and fat as these reserves will pretty much hit zero after this time so you’ll need the additional fuel to keep going and to prevent injury.”

So whether your poison is spinning, pilates or a high-intensity Zumba class with your girls, read on to discover the foods you should really be eating pre-workout…

If lunges, the humble kettle bell and the Swiss ball are your ultimate gym buddies, then take a tip from Stephen Price, founder of SP&Co and “make sure to have a good mix of anti-inflammatories, anti-oxidants and good quality protein before and after lifting- this will help reduce any kind of muscular or oxidative damage that might occur during exercise.”

As Stephen explains, “Supporting with good nutrition pre workout is essential to help throughout the activity itself and also to allow immediate regeneration and repair post activity. It’s also important to take in adequate calories as long term restriction can lead to the breakdown of muscle tissue which is exactly the opposite of what you are trying to achieve.”

Eat Up: A quick free range organic egg omelette with fresh herbs and a small handful of spinach lightly sautéed in coconut oil would be a great option- this has a good balance of protein and healthy oils. Eggs are also a great source of vitamin B12 which helps produce healthy red blood cells to carry oxygen around the body and regulate energy metabolism - very important in any exercise type situation. They also help to promote “feel good” chemicals in the brain since they contain choline which plays a role in the function of dopamine and serotonin. On the move? Take a tip from Eve and go for a handful of almonds.

As Eve explains, “these kinds of exercises require more slow releasing foods that can sustain performance for a longer period of time. This means a mix of complex carbohydrates, protein and good quality oils.”

Eat Up: “Try smashed avocado and tomatoes on buckwheat bread with a spread of pumpkin seed butter. The avocado is an excellent provider of B vitamins particularly pantothenic acid which is necessary for energy metabolism. Avocados and tomatoes also contain vitamin C which is easily depleted in endurance activity and is important for immune system functioning. The buckwheat serves as your slow release complex carb and the pumpkin seed butter acts as not only an excellent protein source but the seeds themselves also provide zinc which helps aids in repairing tissues post exercise.”

High-intensity workouts like spinning and Zumba require a lot of energy and your natural stores will become rapidly depleted. Refuelling pre-workout is essential here in order to not only get the most out of your session but to avoid fatigue and feeling light-headed, too.

Eat Up: “Natural coconut yogurt with a handful of crushed walnuts would be a great choice. Much of the fat contained in coconut yogurt comes in the form of medium chain triglycerides which can support weight management and immune system functioning. This non dairy alternative is also a good source of magnesium which helps relax the muscles and get you more into the swing of things. The walnuts meanwhile are a great plant based source of omega 3, helping to support anti-inflammatory processes.”

Stress busting activities like yoga and pilates will be maximised when your body is at its optimum chill-out state, Eve told us, so it’s essential to “find foods that help promote serotonin as well as those rich in magnesium, perfect for the ultimate relaxation.”

Eat Up: Try Eve’s special Kale salad which contains everything you need to get a better vinyasa flow. Simply mix together shredded kale, cooked quinoa, half an avocado and a small handful of walnuts and dress with some fresh lemon juice, olive oil and tahini. Finish with a sprinkle of nutritional yeast, and salt. Yummy!

***Additional words by Eve Kalinik, Nutritional Therapist ***