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*This week, we are continuing the “Soy Simple” campaign by talking about sports nutrition. Be sure to check out the end of the post for a great giveaway!*
Honestly, I think that the fuel that you take in before, during, and after exercise is just as important as the workout itself. If you don’t fuel your body properly, you’re definitely not going to perform and recover to your maximum potential.
To get the most out of any workout, you need to fuel your body properly before and after your training session. By eating the right foods at the right times, you’ll have more energy to train and you’ll recover better from intense workouts.
Since I workout in the morning, it’s very rare that I will eat something before a workout.
Because of my schedule, I eat a late dinner and I always have a snack immediately before bed. I rarely have an appetite when I first wake up and I always have plenty of energy. This works for me, so I stick with it.
Pre-Workout
If you do need something before a workout, try to keep it simple and light. Something low in fat and high in carbs will be the easiest to digest. It’s important to experiment with different foods to see what works best with your body.
You want food that will do the following:
- Hydrate
- Sit well in your stomach (low in fat and fiber)
- Give you energy (high in carbohydrates)
Post-Workout
Since I don’t eat before my workouts, it’s extremely important for me to have a large, balanced meal for breakfast.
I like to emphasize carbs and protein at breakfast, but I also like to make sure I have a moderate amount of fat as well. A combination of the three keep me full and focused throughout the morning.
Scientific research demonstrates that soy protein:
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Is a high-quality protein
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Supports the development of lean body mass
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Provides energy for muscles during exercise
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Builds muscle strength in conjunction with an exercise program
Here are a few post-workout meals and snacks that will help you recover properly:
- Cold or hot cereal with soymilk, fruit, and nuts
- Grilled tofu or tempeh with vegetables and brown rice
- A fruit smoothie made with soymilk
- An energy bar, such as ClifBar (my favorite)
- Trail mix with dried fruits, nuts, and edamame
My Favorite Post Workout Smoothie
- 1 scoop vanilla protein powder
- 1 medium frozen banana
- 1 TBSP of natural peanut butter
- 1 TBSP ground flax seed
- 1 cup of vanilla soymilk
- 1/2 cup plain Greek yogurt
- Sprinkle of cinnamon (optional)
Instructions
- In a blender, add all of the ingredients and blend well.
- Pour into glass and enjoy! Tastes like heaven!
Like I’ve stated in my previous posts, I like to keep my soy consumption limited to organic and less processed sources.
Hey, tofu is actually pretty good for breakfast 
Giveaway
To be entered in a giveaway to win a $50 gift card to Sports Authority (or your local sporting goods store), please answer the following question in the comments section: How do you fuel for a workout?
A winner will be chosen randomly on Sunday November 20!
*Please read this post for my disclaimer*
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{ 53 comments… read them below or add one }
Tofu in post-workout oatmeal or smoothies is great for recovery and doesn’t alter taste! Just outta curiosity- what do you have for bedtime snacks? Lately cereal has been my go-to!
Khushboo recently posted..You do you, I’ll do me
I usually have a bowl of cereal with yogurt. I also like a pb & j (or two).
your smoothie is justlikeMINE!
MizFit recently posted..My letter to a littler misfit.
um, mine too. what’s up with that?
Cat @Breakfast to Bed recently posted..Where Is Chris Hansen When You Want Him?
Mine’s better
you only say that because you don’t have to share yours with a small child who likes to thieve your smoothie.
Cat @Breakfast to Bed recently posted..Where Is Chris Hansen When You Want Him?
I am definitely going to bookmark your smoothie recipe! It sounds delicious!
I usually workout mid morning so I can afford to have a pretty decent-sized breakfast before I workout since there is time for me to digest it. I stick to oats with protein powder mixed in and top it with fruit! If I workout right when I wake up though, I don’t eat anything until after (just like you!).
Awesome post…and giveaway!
Christina @ The Athletarian recently posted..Touchdown
I, too, usually workout early. I will have something simple like a pc of whole grain toast with nut butter and 99% of the time a banana.
or I will have steel cut oats with PB
MilesMusclesMom recently posted..Beyond Excited
I tend to workout in the afternoon or evening during the week, so I don’t do too much to fuel besides make sure my lunch is relatively balanced and will sit well in my stomach, either before or after a run.
Fruit before, greek yogurt/fruit/granola after.
Before my daily runs (4-7 miles) its just half a banana. For longer runs I always go with banana and bagel with pb.
I usually workout evenings. I have eaten good lunch, coffeebreak afternoon and apple/banana before training/running. After tee, bread and yogurt with my wife. I confess, I don´t know nothing about sports nutrition. That´s the reason I visited your site.
Kar recently posted..Terveellinen aamupala – 10 vinkkiä nopeasti kiireiselle kaverille
Well you are free to visit any time
haha before I even looked at that recipe I knew peanut butter was going to be involved. I’m totally a smoothie person, I’m gonna have to try that! And I agree about pre-and post-workout fueling. If you’re not going to fuel and re-fuel correctly, there’s really no point in working out – you’re not gonna get much out of it!
I also work out first thing in the morning. Most of the time I wake up kind of hungry, so I’ll have a slice of toast with jam or something, but my pre-workout fuel is my bedtime snack – usually toast or a bagel with PB and some fruit/yogurt. Post workout, I’m all about bananas/greek yogurt/soymilk in smoothies (peanut butter, pumpkin, maple, whatever) + more carbs from cereal, a bagel, toast etc.
Kate recently posted..You Asked: A History of My Academic Life
I completely agree – proper fuel for a workout is key. In the morning I’m the same way about not eating. If I wake up starving, I’ll have a date or a spoon of PB. Post-workout I love protein shake like the sweet potato pie one I had today.
Tofu for breakfast, eh? Not a bad idea…
Laura @ Sprint 2 the Table recently posted..Liquid Sweet Potato Pie + WIAW
If I work out before work.. I definitely don’t feel like eating. I just want to get up, dressed, and out the door. (Of course brushing my teeth). The only time I am diligent about fueling before hand is if I am running 7+ miles. Peanut butter is high in fat, but it works well for me pre run and doesn’t sit in my stomach.
Cait @ Beyond Bananas recently posted..iPhone Food
Yeah peanut butter actually sits really well in my stomach too. When I’m talking about “high in fat,” I mean something like a burger or pizza. LOL
I stick to something with carbs and a bit of fat – pb & banana, toast, something along those lines.
Thanks for the giveaway!
Claire @ Live and Love to Eat recently posted..What I Ate Wednesday – Bologna (Italy, not the lunch meat) Edition
I love to have a handful of peanuts and a half a banana before running, and afterward I always sit down to a great breakfast of soy-milk-soaked muesli, coffee, and toast with peanut butter and jam. Yum!
I usually eat cereal or greek yogurt with fruit before a workout.
Oh and I have a little bit of coffee so that I have the energy to get myself out the door!
Coffee is a must for me too!
i eat breakfast, then usually don’t specifically eat before working out. afterwards i try to have a smoothie with oatmeal. it’s a challenge because i’m not usually hungry after working out, but i know it’s important.
Lindsay @ The Lean Green Bean recently posted..WIAW: A Typical Day
Yesterday I had chinese fish balls, lo mein, and chinese broccoli stir fry. I can tell you that was a mistake.
Cat @Breakfast to Bed recently posted..Where Is Chris Hansen When You Want Him?
That looks like an awesome smoothie. Delicious and very functional. I work out in the morning too, so I just grab a brown rice cake. It has easily digestible carbs and a little salt. After my workout I try to eat something with carbs and protein, like an apple n’ pb sandwich on a whole wheat English muffin.
Tiff @ Love Sweat and Beers recently posted..WIAW
Since I work out right when I wake up, I usually don’t eat before workouts unless it is going to be a longer run. Before those runs, I eat half of a banana. After my workout I love making oatmeal with Sunwarrior + one egg white stirred in and peanut butter on top. Oh and don’t forget the cinnamon!
Abby @ Abz ‘n’ Oats recently posted..wiaw #13
Before a weekday workout I’ll eat nothing or maybe a date. Before a long run I eat a small portion of oatmeal with a little nutbutter. After a work out I usually have a smoothie.
The only thing that settles well and doesn’t leave me weak and dizzy during runs is 2% or full fat plain yogurt with a banana and a scoop of PB!
I usually have a small bowl of cereal with almond milk and a scoop of almond butter before a workout. Sometimes a few dates will do the trick too.
I generally fuel for my workout with oatmeal if I’m doing a long/strenuous workout, but if it is something quick usually just a piece of toast or a banana.
Mac recently posted..First Snow Fall, Come & Gone
Great post, I appreciate the information Matt
My favorite thing to eat to fuel a workout is greek yogurt (lots of protein!), whole grain cereal mixed in and some fruit on top…simple but perfect
Tessa @ Amazing Asset recently posted..WIAW- Increasing Calories Edition
Bananas always make the best workout fuel for me, either sliced on a small bowl of cereal, with a slather of nut butter, or just straight up! Hasn’t failed me yet!
I have to eat before a workout and what seems to be best for me is oatmeal with some form of protein and healthy fats mixed in!
Lindsay @ In Sweetness and In Health recently posted..Natural Vitality Review and Giveaway
I try to eat well overall so I’m fueled. But in the morning I usually have peanut butter on a tortilla before a short workout.
I fuel up with bananas and maybe a spoonful of nut butter.
hippierunner recently posted..Vegan L.A.: Doomie’s in Hollywood
I usually workout a couple hours after dinner so that keeps me fueled pre-workout. I always have a post-workout smoothie that is very similar to the one you suggested. they’re sooooo good!
coffee and almond butter with raw oats
Love this post! I used to workout in the mornings too but since school is super early I have had to workout later, so nutrition is extremely important.
I eat something with carbs and a bit of protein and healthy fat. I like to balance. So maybe an egg sandwich, a smoothie, oatmeal, or yogurt
If I am going to run first thing in the morning, I will eat a banana before I head out.
If I am going to run or worout mid-late morning, I will eat a full breakfast… often egg white omelet with lots of veggies and sometimes a piece of whole grain toast. Maybe a piece of fruit too.
Afteward, usually a smoothie – the ingredients depend on what I have on hand at the time.
I am a huge fan of CLIF too… just did a review on my blog today actually. Love them.
Elle recently posted..Do You Know My Friends LUNA and CLIF?
I fuel with yogurt and lots of fruit and nuts
Pretzels dipped in peanut butter, sports drink and a banana! And if I’m running over 4 miles–add some chocolate-covered espresso beans. YUM!!!!
i have found that the best fuel for a workout i do is a steamed sweet potato. the carbs are perfect
i usually work out first thing in the am too….i usually have half a granola/protein bar or a little fruit with pb. unless i’m fueling for a long run…in which case toast w/pb and banana!
Like you, I workout early in the morning so I don’t eat anything beforehand. However, I make sure and refuel with a big bowl of oatmeal afterwards!
That smoothie sounds phenomenal!
Before my workout, I’ve been munching on animal crackers for quick carbs. I have a balanced breakfast post-workout.
BroccoliHut recently posted..A Lesson on Lactose
pumpkin pie oatmeal!
-1.5 cups oats
-1 scoop vanilla protein powder
-1/2 cup pumpkin
-1 cup vanilla soymilk
-1 teaspoon cinnamon
-1 teaspoon pumpkin pie spice
-1/2 frozen banana
pb, banana, and cinnamon sandwich!
It depends on what I am doing. For a long run: ALWAYS a couple pieces of toast with PB and banana!
Meghan recently posted..Speed Run
I normally just eat a random snack before heading to the gym… pretzels, a piece of bread, a piece of fruit, or anything else I can find around! I try to avoid dairy or super high fiber sources though cause they aren’t too friendly on the tummy during workouts.
Nicole @Sugar Coated Sisters recently posted..Songs Worth Listening To #1
Chobani & H2O.
At my House we always work out in the evening, due to school and work schedules. I try to have a snack mid afternoon, like an apple and peanut butter or 1/2 lara bar. Normally that will keep me full until we make dinner after taking our run. We have some food allergies which keep us from eating soy,red meat, salmon, and dairy products. It has been a challenge to fuel our bodies adequately without eating any of these things, but I find blog reading gives me so many meal ideas. Always fun to read your blog and recipes. P.S. not a huge plug but if you are into high quality bread you can’t beat Great Harvest.
I normally work out in the am and like you I am not too hungry beforehand. Sometimes I wil have half a banana or a few chocolate covered espresso beans. Afterwards I normally have a smoothie or a big bowl of oatmeal with lots of toppings.
Lindsay @ biking before bed recently posted..Insanity Fit Test 2
Most of my workouts are done either immediately when I wake up or right before dinner. Most of the time either my regular afternoon snack is enough to fuel my workout or dinner the night before keeps me full early in the morning. Occassionally I’ll have a piece of toast with peanut butter or banana if I’m especially hungry.
I love to run very early in the morning so I don’t eat breakfast. Like you, I eat a pretty good sized dinner and a snack before bed, so I’ve never been hungry as soon as I wake up. When I get back from running I refuel myself with a big bowl of oats with lots of berries and big blobs of peanut butter. I ALWAYS have some peanut butter cause it makes me smile and ready to takle my day.
I will def be making your smoothie soon. Yummy!