14 Best Post-Workout Foods!

So now you have completed your workout and you are hungry! Now before you reach for a quick, junky snack, let’s make a good decision. Here is a list of the best post-workout foods.

chocolate-milk-glass-chocolate-milk-diet

  1. Chocolate milk – Oh Ya! I said it. It is packed with protein and carbs and tastes so delicious! 
  2. Egg omelette – Eggs contain the fastest absorbing form of protein. Plus they are quick and easy to make.
  3. Tuna – A quick, budget friendly way to get your protein.
  4. Cottage cheese – Packed with protein and fat, and low in calories.
  5. Greek Yogurt – High in protein and great for on the go.
  6. Hummus and pita – Again, great for on the go, you can do the ahead of time. It slowly releases to provide long term energy.peanut-butter-apples1
  7. Steel cut oats – Perfect for any time of the day *add a scoop of protein powder for extra protein
  8. Protein pancakes – well come on, who doesn’t love pancakes?!
  9. Apples and peanut butter – MMM so good and full of great nutrients for recovery. 
  10. Fruit smoothie – these can be prepared ahead of time too. Plus add some protein powder for extra protein.
  11. Salmon – It is one of the leanest meats.
  12. Dried fruits and nuts – This is something you could leave in your car or purse. Quick, easy on the go option.
  13. Sweet potato -Not only does it taste great, but it is sweet potatoeasy to make, you can cook it in the microwave. 
  14. Good old Whey protein powder – Here is a true quick and easy post workout food. Sometimes when I am feeling like I want a treat I mix it with chocolate milk. mmmm.

7 Best Pre-Workout Foods!

The Seven Best Pre-Workout Foods

 

Here are my favourite pre-workout foods. These will help you train harder, run faster, lift heavier. Givbananae it a try!

 

  1. BANANAS — they are full of carbs and potassium, which supports muscle and nerve function. They are known as nature’s power bar!
  2. GRILLED CHICKEN, BROCCOLI & SWEET POTATOES — this is more than a snack but is the perfect combo if you’re doing circuit training or looking to build muscle mass.
  3. WHOLE GRAIN BREAD– One slice is a great source of carbs. Add some low-fat turkey or hard boiled eggs for some added protein
  4. OATS — this is a great option, they are full of fibre and carbs. But they release the energy slowly so it’ll stay consistent throughout your workout.flavor-free
  5. FRUIT & GREEK YOGURT — the perfect combo of carbs and protein. The carbs in the fruit breakdown quickly and work as fuel during your workout, while the protein helps your recovery. 
  6. TRAIL MIX — even though they have a high fat content, the protein and calories will help you through your workout.
  7. DRIED FRUIT — this is a quick and easy on the go option. The carbs will be the perfect source of energy for your workout.

** You don’t want to feel bloated during your workout so make sure you eat 30-90 minutes before your workout **

10 ways to stop cravings!

Food cravings suck! Plain and simple. Everyone craves something different, but it is usually processed foods that are high in sugar. Cravings are one of the biggest problems when trying to lose weight and keeping it off.

 

Here are ten tips to help stop the cravings:

 

  1. Eat More Protein — Eating more protein can reduce your appetite so keeping you from overeating. Since it keeps you satisfied and fuller longer it helps stop the cravings. Studies have shown that increasing your protein intake by 25% can reduce cravings by 60% and the desire to snack at night was reduced by 50%
  2. Don’t go shopping when you are hungry! — When you go to the grocery store hungry everything looks good, EVERYTHING looks REALLY good! Don’t put yourself in a situation where you can purchase those sugary snacks.
  3. Eat balanced meals — If you aren’t getting proper nutrition this can cause cravings. When you are getting all the nutrients your body needs you feel fuller longer so you won’t get the cravings. If you are still hungry between meals, go for the whole foods – veggies, fruit, nuts or seeds.
  4. SLEEP! — sleep deprivation can mess with your hormones and can lead to poor appetite regulation and strong cravings. Studies have shown that people who suffer from sleep deprivation are 55% more likely to become obese.
  5. Drink more water — Sometimes we think we are hungry, but we are just thirsty. So when you get a craving start by drinking a big glass of water. Also, drink a large glass of water before meals, this will help fill you up so you won’t overeat.
  6. Don’t let stress get you down — stress can definitely lead to food cravings – especially for women. When we are stressed, we look for comfort and most people go to the sweets for comfort. Stress also raises the hormone cortisol, this hormone makes you gain weight, especially in the belly area.
  7. Practice mindful eating — this just means to pay attention to your emotions, hunger, eating habits and physical sensations. Mindful eating is telling the difference between actual hunger and cravings. It is also about thinking while you eat, actually chewing and slowing down to enjoy the food. This can also help reduce binge eating.
  8. Plan your meals — If you can make a menu for the week it takes out the question of “what’s for lunch?”. By planning your meals you can make sure you are getting all the nutrients your body needs and it takes out the uncertainty which can lead to cravings and poor food choices.
  9. Don’t let yourself get really hungry — hunger is one of the biggest reasons for cravings. If you let yourself get extremely hungry you tend to make poor choices because you are looking for something quick and easy. Your body is also asking for energy, and the quickest form of energy would be the sugary snacks.
  10. Distract yourself — a lot of your cravings are because you are bored. Stay busy, go for a walk or my personal favourite, chew some gum.