re-fueling post cardio: BURN 60 trainer anna renderer shares her tips

The best way to refuel post cardio workout is to replenish electrolytes and provide a balance of carbs and proteins. Since cardio exercise depletes our electrolytes and sugar stores from the blood and muscles, it's important to give that back to the body in moderation.

Our goal is to feed the body what's necessary to balance our blood sugars and give the cells hydration and electrolyte balance. These sugars should be in the form of complex carbs or even sugars from hearty fruits like apples, pears, or bananas.  Avoid too much sugar since we only need to replenish our bodies back to balance, not over saturate the blood and muscles with sugar. This is why we also include protein in the post recovery meal or snack since protein will help rebuild the muscles post workout.

In summary remember to eat a snack or meal that has both sugars and proteins along with electrolytes for cellular hydration. Water is great but drinks like coconut water provide more potassium which will allow your body to hydrate at a cellular level. Adding lemon to your water is also another way to decrease the body's acidity post workout which will increase your recovery time.

Anna's favorite post work out snacks and meals:

  • Ezekiel toast with almond butter and an apple
  • 1/2 cup greek yogurt with 1/4 cup homemade granola and raisins
  • Chocolate Shakeology with 1/2 frozen banana and almond milk
  • Baked yam with 1 tbsp greek yogurt (tastes like sour cream) salt n pepper to taste
  • Two boiled eggs, yolk removed and hummus replacing the yolk (deviled hummus egg)

For more of Anna's tips, check out her new site here!

eating for exercise: how to nourish your body BEFORE, DURING and AFTER a workout

Believe it or not, food is your friend and when it comes to working out, it may very well be the best friend you have.  Your body requires energy to perform at its peak. Energy comes in the form of calories and calories come in the form of food.  Therefore, you should think of food as fuel - a necessary source of energy which will allow you to maximize your efforts and power through your exercise routine. However, there is a small catch.

While a big slice of chocolate cake may ring in high on the caloric scale, providing an immediate surge of energy in the form of a massive "sugar rush" or a rise in glucose levels, the inevitable result will be fatigue.  When glucose levels increase too quickly, insulin begins to rapidly secrete throughout the body. The glucose, in turn, is consumed by the body's tissues and depleted from the blood - a process more commonly referred to as a "sugar crash".  Calorie consumption, while important, is not the answer.  The key to eating for exercise is consuming the right foods at the right time.

What to Eat Before A Workout:

A pre-workout meal is required to provide your body with - you guessed it - energy!  It should consist of both simple and complex carbs.  This will allow for an even, sustainable release of energy for the duration of your routine.  Avoid foods that are high in fat (heart healthy fats like nuts and avocados are acceptable) and fiber.

Try: Oatmeal topped with fresh fruit, trail mix, or nut butter

What to Eat During A Workout:

Unless you are mid marathon, triathlon or something else requiring a great deal of stamina over an extended period of time, eating during a workout is unnecessary. Hydration however, is of upmost importance.  Water is the ultimate source of hydration and the perfect beverage choice for the average, 60 minute workout.  If you are planning to exercise for more than an hour or are doing so in exceedingly hot or humid conditions, you will need to replenish your body's energy source.  A low sugar sports drink will provide you with carbohydrates and sodium in addition to hydration.

What to Eat After A Workout:

Post workout your muscles require protein for recovery and growth.  No need to go overboard - a meal containing 10 to 20 grams of protein will provide your muscles with all the amino acids they need!

Try: 8 Ounces of Low-Fat Chocolate Milk