We hear all the time about new exercise routines and fitness trends, but do we know what diet is supposed to accompany it? We know what not to eat, but what exactly is it we are supposed to eat? We have done some digging and found the perfect PRE and POST gym session foods to get the most out of your workout.
1) Greek Yoghurt
With twice as much protein as regular yoghurt, Greek yoghurt is a nutritional wonder full of zinc, potassium vitamin B12 and vitamin B6. Chuck some blueberries on top and your daily pre-gym breakfast is sorted.
2) Whole grain toast with almond butter
While very similar to peanut butter, almond butter wins slightly in the pre-workout stakes thanks to its smaller dosage of saturated fat, as well as an increase in vitamins, calcium and iron. Spread it on whole grain toast for a quick and light breakfast or pre gym snack.
3) Brazil nuts
While any un-salted nuts are great snack prior to exercise, the brazil nut is the best due to its massive selenium content. As well as being a natural protein it's also a mood lifter.
4) Omelette with spinach and chilli
One of the few super vegetables that doesn’t taste vile, spinach hits all the vitamin high notes (A, B, C E you name it), as well as being a source of zinc, fibre, and even protein. Throw some vitamin rich eggs into the mix, along with the vitamin C benefits of red chillis and you have yourself a pretty unbeatable meal.
5) Apple slices with natural peanut butter
A simple and relatively healthy snack for those with a sweet tooth. Apples are rich in antioxidants and fibre, while peanut butter covers your protein and fat corners. A far better alternative to processed protein bars.
Quinoa has earned its trendy gym life status thanks to being an amazing food in the nutrient stakes. Coming in with nearly twice as much fibre as other grains, it's also gluten free, full of protein and all nine essential amino acids. Swap it out for rice and you're good to go.
You might not have known it but kiwis are full of vitamin C and K, which prevent blood clotting and strengthens your bones.
With nearly 20 vitamins and a whole load of monounsaturated fats, avocados are another super food that’s been ambushed by the boom in social media, but don’t let that stop you from enjoying its many benefits.
It may be high on the nutritional list but watch out for the deceptively high calorie content of the avocado.
4) Chicken Breast
Chicken is the best in terms of lean protein, vitamins and none of that pesky mercury that comes with fish. Try to eat your main source of protein within 45 minutes of finishing your workout.
5) Dark chocolate
While there’s no such thing as a perfect world where an entire bar of Dairy Milk is an ok post-gym snack, a few slabs of dark chocolate is a perfectly acceptable source of after exercise sugar, as well as being full of antioxidants, magnesium and iron. Once again it is high in calories so make sure it’s only a few squares at a time.
There you have it, your perfect PRE and POST gym meal plan, watch the results start to happen.