In keeping with the current Olympic theme (and that amazing hurdles heat run by Sally Pearson last night) I thought I’d explore today the best food and nutrients we can take daily as well as optimum pre and post workout fuel.
A lot of us “non-elite” people workout to stay healthy, improve our energy levels, to lose or maintain weight, to relieve stress and to keep our mood and hormones stable and optimal.
So if you are in this category and not working out for more than an hour than it’s not critical to eat before your workout. We hear of many snacking on fruit or cereal before their morning workout. The thing is, these foods break down into sugars and that’s the preferred energy source of the body. And that’s what you will be burning off during the workout (this may be the cause of your frustration if you’ve been working out and not losing any weight).
Generally we suggest some Magnesium powder for cellular energy and Carnitine to mobilise fat into the mitochondria ready to burn.
If you do need a bit more of a stimulant before exercising try a freshly brewed green tea. And for those who also include weights in their training regime try a small serve of protein isolate before working out.
Post workout food can include some whole grains and protein (like porridge with kapai puku or chia seeds) or a protein smoothie. It’s important that you are getting the nutrients you need for your body and muscles to repair and recover. We like to use super foods in our smoothies to mop up the free radicals produced when putting the body under stress and to replenish the body with a high nutrient status.
Mammoth’s Ultimate Post –workout
Serves 2 (tall glasses)
3 cups milk (or milk substitute such as soymilk, rice milk, almond milk, coconut water)
2 tsp ACAI POWDER ( a great antioxidant to mop up free radicals)
1 tsp CACAO POWDER (fantastic source of magnesium)
2 tablespoons CHIA SEEDS or Kapai Puku (great protein)
1 teaspoon of Camu Camu powder (great source of Vit C & phytochemicals)
1 scoop of protein isolate (optional)
1 banana and/or ½ cup fresh or frozen berries eg. Blueberries, strawberries, raspberries
1 tablespoon of flaxseed, chia or coconut oil (good fats to stimulate thermogenesis)
Optional – Glutamine powder (removes lactic acid from musles – great for repair).
Pop all the ingredients into a blender or food processor until desired consistency reached
Optimum Nutrient Status
For those who are interested in peak performance and living with optimum energy and vitality the following supplementation may be of interest:
- •Fish Oil (to reduce inflammation)
- •Antioxidants like resveratrol (to mop up the circulating cortisols produced when putting the body under extra stress)
- •Spirulina (for performance and recovery)
- •Magnesium powder (for muscle recovery, soreness and cramping)
- •Co-Q10 (for mitochondrial cellular energy)
- •Lipoic Acid (an important antioxidant that protects our mitochondria from damage and ageing and therefore becomes critical for the maintenance of energy production)
- •Glucosamine with Chondroitin and MSM (to protect joints from wear and tear and degeneration – osteoarthritis)
Whatever your life challenge is at the moment…. whether it is tackling your first marathon, joining in a group pilates session or facing another 6 months of chemo, I’m going to leave you with some wise words from Jim Stynes…
“It’s not about the size of the man in the fight
It’s about the size of the fight in the man”
Because it’s not a rehearsal
©2012 Live Better Naturally Pty Ltd
– See more at: http://mammothhealth.com.au/blog/entry/elite-athletes-what-can-we-learn-from-them#sthash.7BYQYtmY.dpuf