The dietitians' guide to EXACTLY what to eat before and after exercise - and their top recipes for staying in shape inside and out
- Dietitians Anna and Alex, who are based in Sydney, own The Biting Truth website
- They have explained exactly what you should be eating while in quarantine
- Includes what you should snack on before exercising and after you're finished
- You should aim to eat a small meal 1-2 hours before movement and protein after
Anna-Jane Debenham and Alexandra Parker - the experts behind The Biting Truth - have detailed the dietary principles that should be followed both before and after workouts.
The Sydney-based duo said that while there is no one way to select food around a workout, there are some that are know to enhance energy levels and others that aid recovery and therefore reduce injuries around fitness endeavours.
Anna-Jane Debenham (left) and Alexandra Parker (right) are the experts behind The Biting Truth, where they share recipes and guidelines around how adults should be eating at any given time in their lives
BEFORE YOU WORKOUT
Eating before a workout helps to settle your stomach, absorb some of the gastric juices and ward off hunger.
Ideally carbohydrates should be the focus of your pre-workout meal or snack, and if you can incorporate some protein in there too you'll be all the better for it.
'Carbohydrates before your workout are important because they break down into simple sugars that are then used by your working muscles or stored for later if there's no immediate demand,' Alexandra said.
Opt for oatmeal with honey, milk and banana for a pre-workout snack (pictured)
'Depletion of carbohydrates is the main cause of fatigue during exercise, which basically means if you don't have enough carbohydrates in your system, you won't be able to go as hard.'
Whilst most people tend to think protein is only important after exercising, research suggests that giving your body a hit of protein any time around exercise (i.e. before or after) will assist with muscle repair and growth.
This means choosing a bowl of oats with banana and milk, a chicken salad sandwich or wrap, cottage cheese with tomato and cucumber on Ryvitas, tuna on Ryvitas or an energy bar.
Whilst most people tend to think protein is only important after exercising, research suggests that giving your body a hit of protein any time around exercise
Cottage cheese with tomato and cucumber on Ryvitas is also a good pre-workout option (pictured)
'If you're planning on eating a larger meal, do so 3-4 hours before the exercise begins. If it's a smaller snack eating 1-2 hours before is fine,' she said.
It is also essential to ensure you are well hydrated before your workout.
Try and avoid eating high fat foods prior to hitting the weights or Pilates mat because foods high in fat take longer to digest and can increase your risk of stomach discomfort while exercising - especially if your workout involves running.
Try and avoid eating high fat foods prior to hitting the weights or Pilates mat because foods high in fat take longer to digest (a chicken sandwich with salad pictured)
'If you exercise in the morning before breakfast, it is a good idea to have something to eat so you have some fuel in the tank,' Alexandra said.
'If you roll out of bed and eat nothing before you go for a run, do a fitness class or go for a swim, you may be running on fumes. You will perform better if you eat something before you exercise, even just something small.
'When you start a workout with low blood sugar, you are likely to fatigue earlier than you would have if you had eaten something.'
A green smoothie bowl also works as a post-workout snack (pictured)
AFTER EXERCISE
What you eat after a workout affects your recovery, as well as gains made from the session, so it's important you eat the right foods.
The general rule of thumb is to focus on the three R's for post-workout nutrition: refuel with carbohydrates, repair with protein, rehydrate with fluids.
1. Refuel with carbohydrates
- Refuel your glycogen (carbohydrate) stores to avoid muscle tissue breakdown and low energy.
- Lack of glucose to fuel the brain can lead to decreased alertness and concentration, and a low mood.
- Aim for high quality carbohydrates sources (think wholegrain breads and cereals).
2. Repair with protein
- Right after you workout your muscles easily absorb protein (amino acids) form the blood and use it to build muscle.
- Aim for lean protein sources (think lean meats, eggs, nuts, legumes, tofu and reduced fat dairy).
HOW TO MAKE A HEALTHY PRAWN FRIED RICE:
INGREDIENTS:
* 2 eggs
* 1 tablespoon extra virgin olive oil
* 2 teaspoons sesame oil
* 2 shallots, chopped
* 1-2 cloves garlic, smashed
* 400g peeled banana prawns
* 1 carrot, diced
* ½ capsicum, diced
* 2 cups cooked brown rice
* ½ pineapple, diced
* 1 cup frozen peas
* 2 tablespoons soy sauce
* Salt & pepper, to season
* 1/2 lime, juiced
METHOD:
1. Whisk the eggs in a small bowl.
2. Heat half of the olive oil in a large non-stick frying pan over medium-high heat. Pour the egg into the pan and cook for 2-3 minutes until the egg is set. Gently roll egg onto itself. Remove from pan and slice egg roll thinly. Set aside as you will add this back in later.
3. Add remaining olive oil and sesame oil to the same pan over medium-high heat and stir fry shallots for 2 – 3 minutes. Add garlic, prawns, carrot and capsicum to pan.
4. Add cooked brown rice, peas, pineapple and soy sauce to the pan and toss for 2 minutes.
5. Add egg strips back to pan and mix through for 1 minute. Finally, season with salt and pepper.
Prawn fried rice served inside a pineapple for extra sweetness (pictured)
3. Rehydrate with fluids
- Most of us finish a workout at least a little dehydrated, and you will continue to lose fluids through sweating and breathing. It is essential that you replace these fluids immediately.
- Your thirst is not the best gauge of hydration. The best way to tell how hydrated you are is to look at the colour of your urine. You want to aim for straw-coloured urine. The darker it is, the more dehydrated you are.
Some meals that meet these requirements, and are fast to make, include scrambled eggs on toast, a chicken or salad wrap, a green smoothie bowl, protein pikelets and prawn fried rice.
For more you can follow The Biting Truth on their website or Instagram account.
HOW TO MAKE PROTEIN PIKELETS:
INGREDIENTS:
* 1 tablespoon extra virgin olive oil
* ½ cup rolled oats
* 2 eggs
* ¼ cup milk
* 1 tsp cinnamon
* 1 tsp maple syrup
* 1 tbsp chia seeds
* 1 ripe banana, mashed
* 1 tsp vanilla extract
* ½ cup almond meal
* 1 tsp baking powder
* ½ cup Greek yoghurt
* Handful of blueberries
* Maple syrup, to serve
METHOD:
1. In a food processor, blitz the oats until they become a fine flour.
2. Whisk eggs and milk in a bowl.
3. In a larger bowl, whisk together the blitzed oats, milk and eggs, cinnamon, maple syrup, chia seeds, mashed banana, vanilla extract, almond meal and baking powder.
4. Heat a non stick pan over medium heat and add extra virgin olive oil.
5. Pour batter into pan and cook one side until you see little bubbles start to form.
6. Flip carefully and cook the other side until cooked through. Repeat with remaining batter.
7. Top with blueberries, Greek yoghurt and drizzle with maple syrup.
Protein pikelets topped with Greek yoghurt, honey and blueberries (pictured)
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