It’s 2017 – Happy New Year!
What does a new year mean for you? Have you made yourself a promise to get fit and healthy, to start an exercise routine, or to up the anti with an existing workout schedule? If so, it’s time to think about pre and post work out routines to support your commitment.
If you are unsure, or overwhelmed about where to begin, come see us in-store for professional, tailored advice. We’d love to support you in acheiving your goals.
Have a look at what the team at VIVE do to optimise their own performance and ensure proper recovery.
Mikaela Duffy (Naturopath) – Walking and Calisthenics
I usually work out first thing in the morning, as it’s my highest energy time and when I am most motivated. I don’t eat pre-workout, but I may have a glass of Vital greens with a tablespoon of gelatin if I am feeling a little hungry. I always make sure that I have breakfast within 30-45 minutes of exercising.
I eat the same breakfast most days, but regardless of whether it deviates, it always contains protein, carbohydrates (from fruit or veggies), and essential fats. For example…
– Smoothie with 2 pieces of fruit, vegan sprouted grain/pea/seed protein powder, raw cacao, almond milk (I make my own), coconut oil and cinnamon.
– Eggs with veggies (including some starchy veg to fill me up, such as sweet potato or pumpkin leftover from dinner) with olive oil or avocado, and a sprinkle of turmeric, dulse flakes, plus himalayan salt & pepper.
Lena Moynihan (Naturopath) – Walking and Calisthenics
Keeping it simple is key for me! I enjoy a black coffee prior to my workout. Post workout I’ll have a protein shake (I prefer plain protein and water) + breakfast (oats, nuts + seeds, with almond milk).
Therese Hodgkinson (Naturopath) – Walking
I often eat a banana as a pre-exercise snack as it provides me with easy to digest carbohydrates for energy & potassium (which gets lost with sweat) for my muscles. I sip water during exercise to keep me hydrated (adding frozen berries on a hot day). I try to exercise in the cooler parts of the day if possible, and find eating a handful of trail-mix after exercise is a great way for me to top up energy levels.
Bella Walton (Naturopath) – Weights and High Intensity Interval Training (HIIT)
I generally don’t eat pre-workout. Most days I exercise in the early morning and don’t feel ‘awake’ enough to eat anything, and prefer to exercise on an empty stomach (especially with HIIT training). Slow release carbohydrate is best for exercise when eaten 6-8hrs prior, so including some sweet potato, or edamame pasta, for example, with dinner the night before is something I consider when I know I am going to be doing a heavier weights session at the gym the next morning. As it’s summer, my post workout ‘go-to’ is a smoothie bowl with added protein, L-glutamine (for muscle recovery, immune support and gut integrity), raw greens (alkalising, nourishing, and nutrient dense), and maca (hormone balancing).
My favorite recipe at the moment is: 1 cup of frozen mixed berries, 1/2 cup water, 1 scoop Prana On Himalayan Salted Caramel Protein, 1tsp L-glutamine, 1tsp Amazonia Raw Prebiotic Greens, 1tsp organic Maca powder, pinch salt, and 1/2-1 cup ice. I top this with a sprinkle of blueberries and a tsp of tahini.
Matt Steinacher (Naturopath) – Kayaking
Training our bodies to produce maximum energy in the wee hours of the morning is no easy feat. I have always struggled to produce times in the morning anywhere near what I can in the afternoon. These days however, with a lot more experience, education, trial and error I have been able to find out what works best for me. Try it out… maybe it will work for you too.
Night Before: A good meal. I eat low-carb predominantly. It doesn’t really matter what I have but it’s a sizeable meal early in the evening. Generally fish/chicken/lamb and salad with a few carbs from something like quinoa.
Wake-Up: 4:30am
Matt’s Prep…
500mls water with 2 tsp PranaOn IntraStrength
Double espresso (black, no sugar)
2 large ladyfinger bananas (almost rotten)
1 x 150mg Reduced CoQ10 (ubiquinol)
2 x Horleys Acetyl Carnitine (to support energy utilisation)
Session Starts: 5:30am… Happy early mornings.
What does your pre/post workout routine involve?… We’d love to know! Tag us on Facebook or Instagram @vivehealth #vivehealth.