Food provides the energy that fuels the body, so it makes sense that nutrition should form a fundamental part of any exercise programme. Dietitian and spokesperson for the Association for Dietetics in South Africa (ADSA) Vanessa Clarke explains which foods you should eat – and when – to meet the nutritional needs of your training routine.

By Lauren Shapiro

FILL THE TANK

Eating builds up energy and nutrient stores in preparation for your body’s increased needs during exercise, so it’s not advisable to train on an empty stomach. Quick options to grab before a workout include a slice of toast with peanut butter, a handful of nuts or a fruit smoothie. Ideally, eat at least an hour beforehand – any closer can leave you feeling full and affect your training capacity, as your digestive system will compete with your muscles for energy.

HYDRATION IS KEY

If you’re training for under 90 minutes, there’s probably no need to consume food during your workout. It’s crucial, however, to drink, as dehydration can lead to fatigue, cramping and decreased performance. Water is ideal, but sports drinks can be used if you’re taking part in high-endurance activities.

PROTEIN BOOST

Protein-containing foods are essential for replenishing nutritional stores after training, and for building and repairing muscle. Stick to lean chicken, fish and cottage cheese, and heart-healthy fats such as nuts, seeds and avo. Combine protein with carbohydrates and fat for a balanced post-workout meal. Good options include yoghurt with berries and nuts, eggs on toast, or an omelette with vegetables.

CARDIO-LOADING

Carbohydrates are your body’s main source of fuel, so high-quality carbs such as vegetables, fruit, wholegrains and oats are key to supplying muscles with energy for cardio training.

THE LONG RUN

Endurance sports, such as triathlons, call for plenty of nutritional support. A meal of pasta, a cheese or chicken sandwich, or a smoothie two to three hours before the event is crucial. Keep a constant supply of energy to muscles by snacking every two to three hours on sports or cereal bars, fruit and nuts.

ON THE BLACKLIST

To optimise training (and general good health), avoid refined foods, which often have reduced nutritional quality. Foods containing high amounts of sugar can cause dramatic fluctuations in blood glucose levels, so are best avoided. Also sidestep foods that may cause digestive discomfort (such as beans, legumes, broccoli, cauliflower, spicy foods and high-fibre cereals) before your workout.

THE FINAL WHISTLE

A balanced diet of low-GI carbs, lean protein and heart-healthy fats will give your body all the energy and nutrients it requires. Optimal nutrition depends on the type, as well as the duration, of your exercise – consult a dietitian when in doubt.

The post Eat to optimise your workout regimen appeared first on MyKitchen.

To all those fellow foodies who’ll be hitting the gym this fitness Friday, this one’s for you! Enjoy our power-packed strawberry and vanilla protein shake as a pre- or post-workout treat you’ll go back to over and over. Get your vitamins and fibre from the fruit, while the protein powder will keep you satisfied for longer.

SERVES 1 // COOKING TIME 10 mins, plus freezing time

INGREDIENTS
1 cup strawberries and/or raspberries, plus extra to serve
½ banana
2 tbsp vanilla protein powder
¼ tsp vanilla paste
1 tbsp macadamia nut butter
½ cup almond milk or butter
Handful blueberries, frozen

METHOD
1. Place the strawberries and/or raspberries, and banana in the freezer overnight.
2. The next day, blend the frozen fruit with the rest of ingredients until smooth.
3. Pour into a jar and serve topped with fresh strawberries and frozen blueberries.

The post Strawberry and vanilla protein shake appeared first on MyKitchen.

Yes, we like to indulge, but here at MyKitchen, we are a happily healthy team of fitness enthusiasts. During the week, when we know we are heading to the gym after work, our meals are, more often than not, aimed at optimising our exercise time, and I thought I’d share some of our top tips to make the most of your workout.

By Roxy Greeff

DO NOT TRAIN ON AN EMPTY STOMACH

We are sure you all know how this works. You eat food, and the energy you gain from it is used for mental and physical activity. With vigorous exercise, if you don’t eat before a workout you are basically running on empty, not a good thing. At the same time, you don’t want to be weighed down a heavy meal. Grab a quick snack like some nuts, a smoothie or a slice of peanut butter toast an hour before your session.
TRY IT: Heather’s oat energy balls

DRINK UP

Water is key, you know this. Exercising without it will lead to dehydration as well as decreased performance and muscle cramping. Fresh water is ideal for any workout, but sports drinks are fine for any high-endurance activities or sessions lasting more than 90 minutes.

PROTEIN POWER

Protein is essential for restoring nutrients responsible for building and repairing your muscles after you have worked them. Some of our favourites are lean protein, such as chicken breasts or fish fillets, avocados, seeds and nuts.
TRY IT: Hawaiian-spiced chicken and mango on low-GI bread

CARBO LOADING

So you’ve got your muscles taken care of, but you also need plenty of carbs to fuel your body and keep you going. But they need to be high-quality options such as fruits, veggies and wholegrains. Here at MyKitchen, we are never far away from a bowl of oats.
TRY IT: Multigrain apple porridge

So there you have it. If you eat in order to support your workout efforts, you will begin to see results in no time, and these are the things that have helped us. And remember, if you are in doubt, always consult a registered dietitian.

The post How to make the most of your workout – with food appeared first on MyKitchen.