Are you fueling your workouts properly?

Following our recent post (Are you getting the most out of your boot camp workouts?), many of you contacted us to ask about what to eat BEFORE class.

before_workout_snack

Consider this: If you eat well before classes, it can help maximize energy levels, protect your hard earned muscle and keep it growing; and with all the hard work you put in at Bodycamp, you need the right fuel to reap these benefits. Everyone has different genetics and metabolisms so it may take a few experiments to see what foods and timings work best for you.

First off, we have fat, protein and carbs. Between the three, fat takes the longest to digest, next protein, followed by carbs. A low fat, small to medium sized meal will serve you well, with moderate protein and higher carbs before exercising. A high fat meal could lead to cramping while a sugary snack will cause a crash mid-workout. Note: Eating too much too soon before you workout could result in indigestion.

Should you be able to eat 1.5-2 hours before your workout (sensitive stomachs may need slightly longer) here are some examples:

  • small chicken breast with a sweet potato
  • sliced turkey with wholegrain bread
  • low fat greek yogurt with oats and blueberries
  • 2 eggs, 2 egg whites with peppers and side of oatmeal
  • protein powder mixed into oatmeal with banana

you would rather eat closer to the workout (1-0.5 hours before),

  • a protein shake with a piece of fruit

should do the trick!

Should you have no time to eat before than perhaps keep a carbohydrate gel (like the ones runners use) in your bag so you’re never left with an empty tank. If it’s been three hours since you last ate then definitely have a snack prior to class. Please always eat a balanced breakfast and healthy meals/snacks as well throughout the day. Let us know if you have any questions and see you at class!

Spring Boot Camp has started, but you can still register.

When: Monday & Thursdays 7/8pm
Where: Sidrabene Camp, 5100 Appleby Line, Burlington, ON

Contact to register (or for more information):

Email: info@burlingtonbodycamp.com
Phone: (905)464-2085

Are you getting the most out of your boot camp workouts?

burlington boot camp are you_getting_the most out of your workout
A protein shake with banana is an excellent post-workout snack

Hi all,

Dan and I were talking the other night and we thought it would be a good idea to go over a few facts and suggestions about post-workout nutrition.

When we exercise during boot camp, there are obvious aesthetic benefits, not to mention numerous health benefits. That’s why you’re there! You’re burning fat and increasing lean muscle. That’s just to name a few, but the benefits are countless. That being said, exercise puts stress on the body. After exercise you’ve depleted energy stores and caused minor damage to the muscles. Without the proper post-workout nutrition, our immune system can’t come in and fix everything so that your aerobic system improves and your muscles become stronger for the next workout.

Whether you are male or female, whether your main goal is to lose fat or build muscle (or both), you need to ingest protein and carbohydrates within an hour after working out. The sooner the better, as your muscles are primed for recovery during that hour window. This is why you may have seen Dan and me drink a shake during our stretching routines. It’s the quickest way to digest protein and carbs because it’s a liquid (30 mins to an hour), whereas a solid food meal can take 2-3 hours to reach your muscles. To make a shake, mix approximately 20-30 grams of protein powder (I use whey isolate, but you could use hemp, soy, pea, etc. ), with some quick digesting carbs (I use 25-50 grams of maltodextrin, but a banana blended in your shake would also work).

Should you wish to eat a whole food meal when you get home in lieu of a shake, by all means do it! I personally do both but most people will not need to do this and one whole food meal will suffice. Keep in mind that this meal should be as fat-free as possible. Although healthy fats are essential to your diet, eating them post-workout will slow digestion and affect the absorption of  food. Basically, you want a protein (such as a lean meat, hummus, greek yogurt, etc.) and a carb (such as sweet potato, fruit, quinoa, etc.).

Here are some suggestions for your post-workout snack:

  • fruit & cottage cheese
  • spinach salad & lean chicken breast
  • whole grain wrap & turkey
  • egg omelet & peppers
  • fish & sweet potato
  • berries & greek yogurt
  • rice & steak
  • hummus & crackers
  • beans & quinoa

Should you want any vegan options Dan is very knowledgeable. Hope this helps and let us know if you have any questions.

Burlington Body Camp. Full body workouts. Start anytime. Register online!

Come on. There must be one diet that works.

A diet that works
A diet that works

The Toronto Star published a good article on the merits of moderation and the myth of the “diet”. It reads: There’s no magic formula for weight loss.

Still, there is one “diet” that works. It’s really more of a guideline, but it’s the closest to my personal philosophy about food:

The diet with the most robust evidence is the Mediterranean diet. Instead of food rules or absolutes, this is more about moderation: less meat, more veggies, and fruit for dessert. In this way of life, people shop for single-ingredient food at the market or the outer aisles of a grocery store, not the processed foods for sale in the inner aisles.

In combination with regular workouts (minimum 2 session/week), following these longterm habits will pay off.

Read the article here

Learn more about at home personal, couples and group training