10 foodie do’s and don’ts for your work out

PUBLISHED: 13:52 20 February 2017 | UPDATED: 13:52 20 February 2017

10 foodie do�s and don�ts for your work out Photo: Thinkstock

10 foodie do�s and don�ts for your work out Photo: Thinkstock


Susan Spelling, coach and joint owner of CrossFit Battlebox shares what foods to choose and avoid pre-workout

10 foodie do�s and don�ts for your work out Photo: Thinkstock10 foodie do�s and don�ts for your work out Photo: Thinkstock

Foods that make you tired:

1 White bread and pasta

High glycaemic carbohydrates like white bread have little fibre and break down quickly in the body providing little sustained energy. Instead try whole grains or give courgetti a try.

2 Large amount of red meat

A heavy meal containing a high percentage of red meat takes a lot of energy for the body to digest which can lead to you feeling tired and sluggish – a huge no no pre-workout.

3 Fruit smoothie

While everyone may think this is a great pre-workout fuel, beware! All that fruit will contain a lot of fructose (sugar). Not only will you be consuming a lot of calories but this will also create a quick burst of energy followed by an awful sugar crash.

4 Cakes, muffins and sweets

Similar to the fruit smoothie, a large amount of processed sugar will play havoc with your blood sugar levels starting you off on a high and then crashing down to an almighty low.

5 Bananas

A common go-to for those lacking in energy but bananas contain high levels of magnesium which aids the body in sleep. Perfect before a quick HIIT session but not a great option for a long sustained workout

6 Turkey eaten with carbs

Turkey has high levels of tryptophan which is a pre-cursor for serotonin, a mood enhancer which can lead to relaxation.

7 Salmon

While salmon is a great source of omega 3, it also contains high levels of vitamin B6 which the body uses to make the sleep hormone melatonin

Foods to fuel your workout

Susan Spelling, coach and joint owner of CrossFit Battlebox explains her top three go-to’s pre-exercise

1 Oats

Have a bowl of porridge 30-minutes before you work out. Filled with slow-release carbs and B vitamins to help convert them into energy, why not top your bowl with a handful of blueberries and seeds for an even bigger nutritious punch.

2 Protein shake

Choose a high quality protein shake pre-workout. Always read the label and opt for a variety which isn’t loaded with added sugars and sweeteners.

3 Vegetable smoothie

Pack it with kale and spinach to keep it as seasonal as possible and always choose organic veg.

Also, don’t forget to drink plenty of water. It’s vital and yet often neglected!


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