I feel like a lazy sod lately when I exercise. I thought maybe I wasn’t eating enough before hitting the gym, so I asked my trainer, nutritionist, and all-around-guru Kendra Coppey, what’s the shpiel on eating before working out? Here’s her response:
Eating before your workout is a good thing. But knowing what and when to eat are key. Imagine eating a big yummy seitan and avocado sandwich and then going out for a 30-minute run. Blech! Torture, right? Now imagine going for that same 30 minute run with a grumbly, hungry stomach. Not so good either. It’s important to find the right balance.
There’s no need to get into the “this percent of carbs, that percent of protein” BS, just use your pretty little head. Keep it simple – eat something light about 30-40 minutes before your workout to give your stomach time to digest. Try an apple, half a banana, carrots, or an orange. Fresh juices are also a great option. These foods digest quickly, usually between 15 – 30 minutes for fruit and veggies, and won’t be sloshing around in your stomach when you start jumping around.
Try to avoid eating cereals and heavy proteins because they tend to take a while to digest — cereal because of the fiber (takes a full 1-3 hours to digest), and heavy proteins because of the usual fat and protein that come with it (2-5 hours to digest). As yummy as it is going down, there’s nothing worse than tasting your breakfast a couple hours later in yoga class…Ick.
Having a quick bite will give you just enough energy to get you started without dragging you down. Don’t worry about not eating enough, you’ll have plenty of time to do that when you’re through kicking your own ass at the gym (or having it kicked by your favorite Barefoot Tiger trainer).
Nuttin’ But Sweetness Smoothie
This is my all time favorite post-workout snack that I’ve been obsessed with since I found it at Wildgreen Cafe on the Upper East Side in Manhattan. It’s the perfect combination of foods to fuel post-workout recovery, is super easy and tastes AMAZING. This is my version:
- 1/2 cup unsalted almonds, walnuts, hazelnuts mixed
- 1 banana
- 1 cup soy or rice milk
- 2 tbsp of agave nectar (or just squeeze until you’re happy dammit!)
Throw the nuts in the blender and pulse until they’re pretty well chopped- Add in the banana, soy milk and agave, and pulse for about a minute- Repulse until it’s smooth like your post-workout bum.
Straight from the pages of this week’s TONY, find out how to “Eschew the Fat” with these spot-specific workout tips from our girl Kendra!
Kendra Coppey is the Founder of Barefoot Tiger, an in-home personal training, yoga, nutrition and massage therapy company in New York, New Jersey and coming soon to Philadelphia. She is a certified yoga teacher, personal trainer and nutrition coach, and is infatuated with all things sweet… including her two rescued kitties Emma and Sabrina!