How to fuel your body pre, during and post-workout
Certain workouts require you to use various levels of energy, Margaret Mielczarek shows you how to fuel up for your workouts.
Mielczarek says a 60 kg athlete needs around 60 g carbohydrates and six to 12 g of protein. Think 2 slices wholegrain toast with almond spread and a medium banana (50 g carbs/26 g fat/17 g protein) OR 1 cup cooked oats or quinoa porridge cooked with reduced-fat milk or non-dairy alternative, topped with 1 chopped medium banana (50 g carbs/6 g fat/14 g protein).
The science advises topping up with 30 g of carbohydrates per hour for training between 1.5 and 2.5 hours. For training lasting two to three hours, aim for 30 to 60 g of carbs per hour. A medium banana, muesli bar and regular muffin each contain about 20 g while a slice of banana bread provides about 30.
Aim for 25 g of protein and 1 g of carbohydrate per kg of body weight. Think 200 g yoghurt with berries and a handful of almonds (about 44 g carbs/38 g fat/20 g protein) OR 2 slices of wholegrain or sourdough toast with avocado and 2 poached eggs (26 g carbs/83 g fat/22 g protein).
½ a cup brown rice OR ½ cup pasta or 2 slices toast with 150 g of tuna, 3 rashers of bacon or 100 g of grilled chicken. Add 2 teaspoons of olive oil or butter.
200 g yoghurt with berries and a handful of almonds OR 2 slices of wholegrain or sourdough toast with avocado and 2 poached eggs.
The science advises co-ingesting around 0.15 g of protein and 0.15 g carbohydrate per kilogram of body mass. Mielczarek suggests a 200 ml glass of reduced-fat milk (10 g protein/15 g carbs) or 200 g of plain yoghurt (10 g protein/22 g carbs).
Aim for 25 g of protein and 1 g/kg of carbohydrates. Think 200 g yoghurt with berries and a handful of almonds (44 g carbs/ 20 g fat/38 g protein) OR 2 slices of wholegrain or sourdough toast with avocado and 2 poached eggs (26 g carbs/83 g healthy fat/22 g protein).
Pssst: If you can’t stop for food, try a whey isolate protein shake with milk/water.
If you feel you need it, have a small snack such as a medium banana. To tap into the fat stores for energy, try doing 1 or 2 short, low-intensity sessions per week fasted.
You shouldn’t need ‘recovery’ snacks for short, low-intensity sessions. Instead, ensure that your next meal contains proteins, carbs and fats. Think ¼ plate lean protein (e.g. meat/chicken/fish/legumes/lentils), ¼ plate of low-GI, complex carbohydrates (e.g. sweet potato/pumpkin/corn/brown rice/quinoa) or ½ a plate of low-starch vegetables topped with avocado or extra-virgin olive oil.
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