lea amaral is a fitness expert, yoga instructor, crossfit trainer and nutrition coach in toronto.
just like salt and pepper or shoes and socks, exercise and nutrition are practically inseparable mates that go hand in hand. if you want to get serious about your health and reach your full potential when it comes to exercise, you also need to get serious about nutrition.
one of the most common questions i get from clients when it comes to food and exercise is what to eat and when. breakfast is a meal that many of us tend to skip, but if you are exercising in the morning, a nutrient-dense meal is essential to kick-start your metabolism and ensure you have the energy to get through that challenging gym session. in fact, a recent
study in the united kingdom found that eating a pre-exercise meal not only boosted the number of carbohydrates burned during exercise, but also increased the speed that carbohydrates from a post-exercise meal were digested, absorbed and metabolized.
what makes a good pre-exercise breakfast?
what you eat before exercise should be nutrient-rich and contain antioxidants, complex carbohydrates, and protein. some quick and easy examples include:
- plain greek yogurt and blueberries/mixed berries
- steel cut oats and berries
- hard-boiled eggs and a mixed fruit bowl
- nut butter on apple, pear or whole grain bread
- smoothie with coconut milk, nut butter, kale or spinach, and choice of berries
lunch is another meal that many of us tend to skip. our daily routines can often get hectic and the next thing we know it’s 3 p.m. and we haven’t eaten. this is also the time we may get that “midday slump,” that lack of energy caused by the drop in glucose that comes from not feeding your body with a balanced and healthy nutrient-dense lunch. this is such a vulnerable state to be in, and it’s when you may be most likely to reach for a muffin or frappé to wake you up.
not only does eating lunch increase your blood sugar levels in the middle of the day, giving you the energy you need to perform, focus and concentrate at work, school or sport, but taking time to eat can also be an important mental break. it’s a time to step away from work or school, to relax and recharge before heading back to the afternoon tasks that await you.
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