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RPM Physiotherapy

Eating for Exercise – The Basics

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

  1. Preheat oven to 350F and prepare 8 x 8 baking pan by spraying with cooking spray or lining with parchment paper
  2. In a large mixing bowl combine, oats, protein powder, flax, cinnamon and salt
  3. 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.
  4. Pour into baking pan. Use a spatula or your hands to spread the mixture evenly in the pan and press down firmly.
  5. 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

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