What to eat before your winter sports activity or workout
You filled the trunk of your car with everything you need for your snowshoe expedition. You fulfilled all your daily tasks, leaving you enough time to rock a 45-minute full-body workout in your living room. But did you think of filling . . . your stomach? To be able to sustain a moderate or intense physical effort for a few minutes (or hours), it’s important to consume a healthy snack beforehand. Here’s what to eat before your workout session or outdoor activity this winter.
No carbs, no go!
While some weight-loss programs will tell you otherwise, complex carbohydrates are essential when it comes to producing the energy you need to skate like a champ, perfect your slalom, or power through your CrossFit circuit. Complex carbs can be found in:
- pasta or grains (wheat, corn, oats, rice, barley, etc.) – aim for ⅓ cup cooked pasta or grains;
- bread – aim for 1 slice or ½ a bagel;
- potatoes or sweet potatoes (but in smaller quantities) – aim for ½ cup;
- legumes – aim for ½ cup;
- milk or yogurt – aim for 1 cup of milk or ½ cup of yogurt;
- fruit, including dried fruit – aim for one piece of fresh fruit or ¼ cup of dried fruit.
Stick to whole grains, which are high in fibre, as they will keep you feeling fuller longer. But don’t overdo it: eating too much fibre can cause intestinal discomfort.
Simple carb foods such as candy, should be avoided (no surprise there!), as they provide only short-term energy, followed by a crash. This is because sugar causes your blood sugar levels to peak and deplete quickly.
When to eat protein?
When to eat protein?
In addition to making you feel full, protein also helps regulate your energy levels, all while facilitating muscle recovery. As such, you should make sure your pre-workout meal includes protein, such as lean meat (think skinless chicken or turkey), fish and seafood, eggs, low-fat dairy products, legumes, and soya (milk or tofu). According to Canada’s Food Guide, protein should make up a quarter of your plate.
However, all balanced meals, which also include a portion of complex carbs and/or fruits/vegetables, should be consumed 3 to 4 hours pre-workout, to allow your body the time to properly digest. Otherwise, cramps and pains could slow you down!
How much protein should you eat per meal?
How much protein should you eat per meal?
Start your day off with protein: pair your toast with one or two eggs (you can opt to use egg whites only, for all the protein, minus the cholesterol), add Greek yogurt to your smoothie, add some banana slivers to a thick slice of whole-grain bread (skip the white bread), toss a handful of nuts and grains into your bowl of cereal, etc. Remember that you should consume approximately 20 to 30 g of protein per meal, especially if you plan on practicing a sport or endurance activity in the hours following.
Protein-filled snacks are also important to incorporate into your day. For a ton of nutritious ideas, click here.
How much protein do you need per day?
How much protein do you need per day?
Your daily protein requirement will vary according to the frequency, length, intensity, and nature of your physical activity. Generally, those who practice one or more sports on a regular basis (one hour five times per week, for example), should consume between 1.2 and 1.6 grams of protein per kilogram of body weight in order to maintain adequate muscle mass. For example, an active woman who weighs 57 kg (125 lbs.) needs at least 68 g of protein per day. Anyone looking to increase their muscle mass and improve their strength can even consume up to 1.8 g/kg. For individuals who are more sedentary or who practice physical activities only occasionally, approximately 1g/kg should suffice.
What to eat post-workout?
What to eat post-workout?
If you worked out just before lunch or dinner, you can sit down to your meal as soon as you’ve caught your breath (or as soon as hunger strikes, but ideally within 30 minutes following your sweat sesh). Opt for a complete meal, rich in protein and in complex carbs, in order to replenish your energy reserve. Here are some ideas to get you started:
- this comforting Spanish-style cod stew;
- these spicy chicken enchiladas (with just the right amount of heat);
- this perfectly seasoned pad Thai with tofu.
Don’t weigh yourself down
Don’t weigh yourself down
Consumed before working out, fats (lipids), particularly animal-based fats or saturated fatty acids that are often found in fried foods or those containing hydronated oils (like prepared pastries), can hinder your physical performance. Hard to digest, they actually steal your precious energy. Instead, use a small amount of vegetable oils (olive, sunflower, canola), as they boast healthy fats.
Other foods that can slow you down
Other foods that can slow you down
Before any physical activity, avoid eating:
- spicy food – it’s hard to digest;
- foods that cause gas (such as broccoli, various types of cabbage, legumes, etc.) – they make you feel bloated;
- salty or sweet foods (including energy drinks) – they accelerate dehydration;
- foods you’ve never eaten before – they can cause gastrointestinal issues;
- alcohol – it dehydrates, affects your balance, and hinders your concentration.
The right food at the right time
The right food at the right time
Craving a snack but are just about to press play on your workout? Grab a much lighter snack than you would an hour or two before your session. Here are a few snack ideas to ensure you’re always at the top of your game!
What to eat . . .
What to eat . . .
. . . 1 hour or less before working out?
A light snack relatively low in protein, but rich in complex carbs, such as:
. . . 1 to 2 hours before working out?
A heartier snack, with a bit of protein and carbs, such as:
- oatmeal in an apple, served with a glass of milk;
- half a tofu banh mi sandwich;
- ½ cup of Greek yogurt with fresh fruits and ½ cup of whole-grain cereals of your choice or ⅓ cup of Compliments chocolate almond granola;
- 1 coconut chocolate banana tofu smoothie bowl.
. . . 2 to 3 hours before working out?
A complete meal with a moderate portion of protein and lots of carbs, such as:
- lentil soup, served with a small slice of bread, croutons, or biscotti (if you’re pressed for time, opt for Compliments frozen vegetable mix for soup);
- three-colour vegetable pasta and ham.
Make sure to limit your portions to avoid feeling heavy or weighed down during your activity.