I often get asked what is best to eat pre and post workout or games to fuel your body optimally, to get the most out of your exercise. Nutrient timing can make all the difference for not only your performance, but also your recovery. When someone under-performs at their chosen sport, often they don’t make the correlation between what they did and didn’t eat. But it is super IMPORTANT! The type and duration of your exercise needs to be taken into consideration as longer sessions (generally over 90 minutes) require more specific calorie and macro loading.
This is what I ensure I eat pre and post 60 minute gym session :
💪🏽1-2 hrs prior to a gym session I consume a protein and a healthy carb source to give me the energy I need to train at my best
💪🏽Post workout, I make sure I do the same, a protein source and carbs in a 1:2 ratio to assist with muscle growth and repair. Carbs are needed to shuttle the protein into your cells, so don’t be scared to eat them!! So many people (particularly women!) have a fear of carbs, thinking they make them “fat” and eat very few and wonder why they don’t see results in the gym. Healthy carbs make up a high portion of my daily calories, as I prefer to use them as my primary energy source.
Here I have thrown together turkey mince with veges, cooked in @nutraorganics bone broth with some herbs. I’m loving buckwheat pasta, which is gluten free and tasty, and gentle on my tummy! Sprinkle a little chopped spring onion and Parmesan cheese and your done! Simple, tasty, and effective.
150g turkey mince
1/3 cup of sliced red capsicum
1/3 cup of carrot, sliced
1/4 onion, diced
1/3 cup string beans, chopped in half
Fresh basil and thyme to taste (between 1-2 tablespoons)
1 tablespoon of bone broth (I used the powdered beef one by nutra organics)
1 clove garlic, crushed
Coconut oil for frying
Salt and pepper to taste
2 tablespoons of sliced spring onions
Parmesan cheese to taste
3/4 cup of buckwheat pasta
1- Cook pasta as per instructions on the packet
2- Heat a medium frypan and add coconut oil, and cook the garlic and onion until just soft
3- Add the turkey mince and veges (except extra spring onion) and stir to combine.
4- Add the bone broth powder and stir, you may need to add a little water to get it to mix through
5- Cover and cook for a few minutes until turkey is cooked and veges are starting to soften. Stir through herbs.
6- Drain the pasta once cooked and stir through the turkey and vege mix.
7- Top with spring onions and parmesan