You work hard to look after yourself, eat a healthy diet, and exercise regularly with just the occasional indulgence. Then when it comes to getting that extra boost for an event or increase in training it seems so many products on the market are full of refined sugar, sweeteners, and caffeine along with a load of ingredients that most of us are unable to identify as food.
With a little planning, you can get the extra energy you need to be your Best You on the day without reaching for heavily processed pre-packaged food and drinks.
Here are my top tips on what to eat for energy and recovery using stuff you’ll probably already have in your cupboards at home.
1.
Complex carbohydrates, to go the distance.
Great sources include whole grain toast, oats, brown rice, bananas, and berries, they release energy much more slowly than heavily processed alternatives.
1.
Complex carbohydrates, to go the distance.
Great sources include whole grain toast, oats, brown rice, bananas, and berries, they release energy much more slowly than heavily processed alternatives.
2.
Amino Acids to reduce muscle soreness and fatigue.
Branch Chain Amino Acids found readily in eggs, milk, tinned tuna, chicken breast, cashews, and pumpkin seeds can help reduce soreness, fatigue, and muscle breakdown.
2.
Amino Acids to reduce muscle soreness and fatigue.
Branch Chain Amino Acids found readily in eggs, milk, tinned tuna, chicken breast, cashews, and pumpkin seeds can help reduce soreness, fatigue, and muscle breakdown.
3.
Hydration and Electrolytes for muscle and heart health.
Electrolytes are essential minerals that we lose through sweat and heavy breathing when we exercise. Keep these topped up before, during, and after exercise to avoid cramps and regulate body temperature. Coconut water is a great natural option.
3.
Hydration and Electrolytes for muscle and heart health.
Electrolytes are essential minerals that we lose through sweat and heavy breathing when we exercise. Keep these topped up before, during, and after exercise to avoid cramps and regulate body temperature. Coconut water is a great natural option.
4.
Protein and carbs for recovery.
As tempting as it is to reward yourself with a treat, this is the time to let your body focus on repair rather than digesting a high fat meal. A great post event drink, as good as any protein shake, is a homemade chocolate milkshake!
4.
Protein and carbs for recovery.
As tempting as it is to reward yourself with a treat, this is the time to let your body focus on repair rather than digesting a high fat meal. A great post event drink, as good as any protein shake, is a homemade chocolate milkshake!
5.
Finally, understand that everyone’s digestion is different...
Don’t make the day of your event the first time you try something new and risk it not agreeing with you.
5.
Finally, understand that everyone’s digestion is different...
Don’t make the day of your event the first time you try something new and risk it not agreeing with you.
To find out more about nutrition for energy and recovery, what to eat and when.
You work hard to look after yourself, eat a healthy diet, and exercise regularly with just the occasional indulgence. Then when it comes to getting that extra boost for an event or increase in training it seems so many products on the market are full of refined sugar, sweeteners, and caffeine along with a load of ingredients that most of us are unable to identify as food.
With a little planning, you can get the extra energy you need to be your Best You on the day without reaching for heavily processed pre-packaged food and drinks.
Here are my top tips on what to eat for energy and recovery using stuff you’ll probably already have in your cupboards at home.
1.
Complex carbohydrates, to go the distance.
Great sources include whole grain toast, oats, brown rice, bananas, and berries, they release energy much more slowly than heavily processed alternatives.
1.
Complex carbohydrates, to go the distance.
Great sources include whole grain toast, oats, brown rice, bananas, and berries, they release energy much more slowly than heavily processed alternatives.
2.
Amino Acids to reduce muscle soreness and fatigue.
Branch Chain Amino Acids found readily in eggs, milk, tinned tuna, chicken breast, cashews, and pumpkin seeds can help reduce soreness, fatigue, and muscle breakdown.
2.
Amino Acids to reduce muscle soreness and fatigue.
Branch Chain Amino Acids found readily in eggs, milk, tinned tuna, chicken breast, cashews, and pumpkin seeds can help reduce soreness, fatigue, and muscle breakdown.
3.
Hydration and Electrolytes for muscle and heart health.
Electrolytes are essential minerals that we lose through sweat and heavy breathing when we exercise. Keep these topped up before, during, and after exercise to avoid cramps and regulate body temperature. Coconut water is a great natural option.
3.
Hydration and Electrolytes for muscle and heart health.
Electrolytes are essential minerals that we lose through sweat and heavy breathing when we exercise. Keep these topped up before, during, and after exercise to avoid cramps and regulate body temperature. Coconut water is a great natural option.
4.
Protein and carbs for recovery.
As tempting as it is to reward yourself with a treat, this is the time to let your body focus on repair rather than digesting a high fat meal. A great post event drink, as good as any protein shake, is a homemade chocolate milkshake!
4.
Protein and carbs for recovery.
As tempting as it is to reward yourself with a treat, this is the time to let your body focus on repair rather than digesting a high fat meal. A great post event drink, as good as any protein shake, is a homemade chocolate milkshake!
5.
Finally, understand that everyone’s digestion is different...
Don’t make the day of your event the first time you try something new and risk it not agreeing with you.
5.
Finally, understand that everyone’s digestion is different...
Don’t make the day of your event the first time you try something new and risk it not agreeing with you.
To find out more about nutrition for energy and recovery, what to eat and when.
