q&a

I’ve been checking in with past clients to see if they have questions and this one came from an amazing Happy Body alumni.

Question: 

“What do I eat after a workout? I workout in the early morning 4 times per week. I am not usually hungry right after a workout, but I’m pretty sure it’s important to get in some protein shortly after. And when I do get hungry, I tend to be very hungry.”

Answer:

The primary reason we eat is for energy. Exercise can be a temporary appetite suppressant but it also lowers your blood sugar since you’re burning fuel for energy.

With any exercise routine you want to hydrate and refuel so you’re not walking around with with low blood sugars or hunger all day.

On the days you workout, you might find you need to eat more the first part of the day. If so, add a mid-morning snack and eat a heartier lunch. Don’t walk around starving all day because you’ll end up overeating at night.

Pre-Workout: If it’s been longer than 3-4 hours since your last meal, eat a piece of fruit 15-30 minutes before you workout. This will give you an energy boost but won’t bog you down. Then you can eat a balanced meal after.

Post Workout: Eat a combination of protein, carb and healthy fat within 15-60 minutes since your muscles are primed to receive fuel to start the repair process. Include a green/vegetable to help pull the body out of the acid state it reaches during exercise. This can be a snack or a meal depending on when you last ate.

Some examples: 

Meals:

  • 2 Eggs on Ezekiel bread with spinach
  • Kale Salad with 2 TB pumpkin seeds for extra protein
  • Cucumber Tomato Salad with a sprinkle of hemp hearts or grilled organic fish
  • Stir-fry with non-GMO tofu and brown rice

Snacks:

  • Apple and 1 TB almond or peanut butter
  • Almond milk with 1 tsp of coconut oil and plant based protein powder (some of my favorites are Vega , Amazing Grass or Sun Warrior)
  • Peanut Butter Banana Green Smoothie
  • Trail Mix – Trader Joe’s has individual travel size

Bottom line: Listen to your body. Your workouts should make your feel energized and alive. Cue into your hunger cues and be curious about how your body responds on days when you workout and when you don’t. Experiment and make adjustments and reach out if you want more guidance.

And there’s my A to your Q.

Never be afraid to send me questions via email, in the comments section of the blog or on the community Facebook page. There’s a great chance someone else has the same question so, you’re helping them out too.

As your inquiries come in, I’ll respond and we can learn together.

Do you have a burning nutrition, yoga or lifestyle question? If so, leave it in the comments section below.