This past Sunday, September 27th, we hosted registered dietitian, Michelle Evans Apostol, for a discussion on how to eat to maximize exercise. If you were not able to join us, here are some of the highlights:
Pre-Workout
Moderate-to-high slow-digesting carbohydrate meal 1-3 hours before your workout i.e. wholegrain cereal with milk or Greek yogurt with berries, granola and a drizzle of honey
Quick-digesting carbohydrate snack 30-60 minutes before exercise i.e. banana, yogurt, ½ of a protein bar
Make sure to hydrate pre-workout
During Workout
Water is fine for hydration for activities of an hour or less
If you exercise longer than an hour or a heavy sweater with salt residue consider an electrolyte replacement drink
Try to absorb 30-60g of fast-absorbing carbohydrates per hour of exercise i.e. gels, dried fruit
Post Recovery
Snack within one hour of your workout and have a meal within two hours to restore depleted glycogen
Snacks should have a 4:1 ratio of carbohydrates to proteinse.: trail mix, recovery smoothie, 2 cups low fat chocolate milk
POST WORKOUT PROTEIN GRANOLA BAR
2 cups of rolled oats 1/3 cup honey
½ cup vanilla protein powder ½ cup milk (or nut, rice or soy milk)
2 Tbsp ground flaxseed 2 tsp vanilla extract
1 tsp cinnamon 1/3 cup chopped dried fruit (apricots, cherries)
½ cup natural almond or peanut butter 1/3 cup chocolate chips
Yields 12 bars
Preheat oven to 350F and prepare 8 x 8 baking pan by spraying with cooking spray or lining with parchment paper
In a large mixing bowl combine, oats, protein powder, flax, cinnamon and salt
In a separate bowl combine nut butter, honey, milk and vanilla. Mix until fully combined. Pour wet mixture into dry ingredients and stir until fully incorporated. Fold in dried fruit and chocolate chips.
Pour into baking pan. Use a spatula or your hands to spread the mixture evenly in the pan and press down firmly.
Bake for 18 – 20 minutes until the edges begin to turn brown. Remove from the oven and let cool for 20 minutes before cutting into the bars.
Estimated nutrition info: 200 calories, 7 g fat, 28 g carbohydrate, 8 g protein
bars (1)
PUMPKIN POWER SMOOTHIE
½ c canned pure pumpkin, frozen in an ice cube tray 2 Tbsp ground flaxseed
¾ cup 0% plain Greek yogurt 1-2 Tbsp maple syrup (to taste)
½ c water ½ tsp pumpkin pie spice
Blend all ingredients until smooth. Add more water if mixture is too thick.
Estimated nutrition info: 270 calories, 7 g fat, 36g carbohydrate, 23 g protein
+Melanie Stevens Sutherland, Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist
Melanie is a graduate of McMaster University and brings 20+ years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer.
Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery.
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