Apple, Spice and Everything Nice Bars

January 24, 2011 By Leanne Vogel October 26, 2017

Our past weekend was filled with creativity, screws, and paint! Once we had a plan, we spent Sunday building a studio in our dining room. More details to come once the paint dries. Also – I’ve finally posted my training schedule from August to present and new marathon preparation schedule. You can read about my goals [and my long knee healing process] on my new workouts page. I love working out. I love eating. The two really were made for one another. Problem is, so many people don’t know what to eat before or after a workout to maximize their energy, results, and performance.

Changing needs

Changes in our activity levels require changes in diet, both in total calories and in the type of foods eaten. If you’ve taken on a new exercises program, your body requires different nutrients at different times, and usually more of them!

The art of fueling yourself

As many of you know, I’m a huge advocate of breakfast. There will be no recommendations of heading to the gym on an empty stomach. That’s crazy talk. So… what should you eat and why?

Before

• Avoid high fat foods. They take forever to digest and we want to make sure that whatever you’ve had before a workout isn’t going to slow you down!
• Sugar will give you a quick burst of energy, but will ruin your stamina quickly.
• Carbohydrates will give you a constant source of energy.
• Protein will keep you satiated.

When: 1-2 hours before. If you don’t have that time, make a smoothie. Enjoy half of it 30minutes before the gym and the other half afterward. Foods:

• 1/2 sliced banana with 1/2 cup yogurt
• Smoothie: 1/2 cup almond milk, 1/2 cup berries, 1 tablespoon hemp protein powder
• 1 hard-boiled egg wrapped in leftover turkey
• 1 slice of whole grain toast with 1 tablespoon almond butter and 1/2 banana, sprinkling chia seeds on it would be good too!
• Grapes and 1/2 cup cottage cheese
• 1/2 cup sweet potato with hard-boiled egg
• Apple and almond butter

After

Your body is like a sponge after a workout, ready to soak up any, and all nutrients that come it’s way. We want to make sure then, that the snack you have afterward is full of high quality ingredients. A snack with a combination of fats, proteins, and carbohydrates will hit the spot! When: 30minutes to 1 hour following your workout Foods:

• soaked chia seeds in 1 cup almond milk with 1/2 cup organic granola
• oatmeal or other warmed grains with apple sauce, egg white and nuts/seeds
• chicken salad wrap – chicken, fresh vegetables, and Cashew Caesar dressing
• Apple, Spice and Everything Nice Bars!…With a tall glass of almond milk

  View Nutritional Information (once on page scroll down) What do you enjoy before/after a workout?      

This entry was tagged: protein bar, snack bar