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]]>Nuts
A hearty source of fats, proteins, and other nutrients, nuts can provide you with a major energy boost before a workout. Pair them with some dried fruits for a healthy dose of carbohydrates as well.
Bananas
Filled with potassium and magnesium, bananas provide you with a beneficial mix of proteins and carbohydrates. If you’re looking for more of a taste sensation, consider making a banana health shake with raisins, dates, and mixed nuts.
Whole Grain Cereals
High in fiber, whole grain cereals are not just delicious but a rich source of carbohydrates. What’s more, this starchy snack slows down the rate at which you release energy, thereby boosting your endurance.
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]]>Chicken Breast
First up on our protein-powered journey is the mighty chicken breast. This lean and mean protein source is a favorite among fitness enthusiasts for good reason. Packed with muscle-building amino acids, chicken breast provides a substantial amount of high-quality protein with minimal fat. Whether you enjoy it grilled, baked, or sautéed, this versatile protein source is sure to keep you fueled and satisfied.
Fish
From salmon to tuna, fish is an excellent source of lean protein and omega-3 fatty acids. Not only does fish help repair and build muscle, but it also supports heart health and reduces inflammation. So, reel in those benefits and add some fish to your diet for a healthy and delicious protein boost.
Legumes
If you’re looking for a plant-powered protein option, look no further than the mighty legume family. Beans, lentils, and chickpeas are fantastic sources of protein, fiber, and various essential nutrients. Whether you whip up a hearty lentil soup, prepare a flavorful bean salad, or indulge in a mouthwatering hummus dip, legumes will keep you feeling full and fueled throughout your workouts.
Greek Yogurt
This creamy and tangy delight is not only a tasty treat but also a fantastic protein source. Packed with calcium, probiotics, and muscle-building amino acids, Greek yogurt makes for an excellent pre- or post-workout snack. Add some fresh fruits, nuts, or granola for an extra flavor and nutrient boost.
Eggs
Last but certainly not least, let’s talk about the incredible protein power of eggs. These little nutritional powerhouses are packed with essential amino acids, vitamins, and minerals. Whether you prefer them scrambled, boiled, or in an omelet, eggs provide a complete protein source that will fuel your workouts and keep you feeling satisfied.
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]]>Protein Smoothie
One great post-workout snack is a protein smoothie. You can mix up your favorite fruits, protein powder, and Greek yogurt for a delicious and refreshing post-workout snack. The protein will help repair your muscles, while the carbs in the fruit will replenish your energy levels.
Turkey Sandwich
Another great option is a simple turkey sandwich on whole grain bread. The protein in the turkey will help your muscles recover, while the carbs in the bread will give you a quick energy boost. Plus, it’s easy to pack and take with you to the gym or on the go.
Banana and Peanut Butter
If you’re in the mood for something sweet, try a banana with peanut butter. Bananas are a great source of potassium, which helps regulate muscle function, while the peanut butter provides healthy fats and protein to help your body recover.
(@eatzbyemma_)Water
And don’t forget about hydration! It’s important to drink plenty of water after a workout to help your body rehydrate and replenish fluids lost through sweat.
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]]>FODMAPs
Fodmaps stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Put simply, they’re carbs that ferment and lead to gas during digestion. For people with sensitive digestive symptoms, eating FODMAPs can cause digestive pain, discomfort, diarrhea, or constipation. They’re found in lots of healthy foods like fruits and vegetables and they can actually be good for your health.
⠀⠀ We’re answering YOUR questions
⠀⠀ ⠀⠀ ⠀⠀ FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many common foods and additives such as wheat, apples, pears, onion, garlic, honey, agave syrup, sugar free gum, mints and some medicines. Research has shown that a Low-FODMAP program can improve gastrointestinal (GI) symptoms (gas, bloating, pain, change in bowel habits) related to IBS. Most patients aren’t sensitive to ALL categories of FODMAPs so it’s important to identify your specific FODMAP trigger foods so you can successfully manage your IBS symptoms.⠀⠀ ⠀⠀ F: Fermentable (gut bacteria ferment undigested carbohydrates to produce gases)⠀⠀ ⠀⠀ O: Oligosaccharides (fructans and GOS foods such as wheat, rye, onions and garlic)⠀⠀ ⠀⠀ D: Disaccharides (lactose foods such as milk, soft cheeses and yogurt)⠀⠀ ⠀⠀ M: Monosaccharides (fructose foods such as honey, apples, high fructose corn syrup)⠀⠀ ⠀⠀ A: and⠀⠀ ⠀⠀ P: Polyols (mannitol and sorbitol foods such as some fruits, vegetables, artificial sweeteners)⠀⠀ ⠀⠀ ⠀⠀ We hope this is helpful 
And as always, feel free to DM us for any further questions or if you want to find out more! ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #healthymeals #feelbetter #glutenfreelife #glutenfree #lowfodmap #digestivehealth #mealdelivery #fodmapfriendly #lowfodmapdiet #ibsdiet #fodmapdiet #ibsfriendly #gutfriendly #digestivesupport #fodmap #lowfodmapmeals #fodmapdiet #ibs #ibsnutrition #ibsdietitian #ibslife #irritablebowelsyndrome #chronicillness #celiac #healthygut #ibsdietitian #lowfodmapdietitian #dietitiansofinstagram #functionalmedicine #holisticnutritionWhat Foods Contain FODMAPs?
Many popular pre-workout foods have FODMAPs. Dried fruits, watermelon, cashews, milk, cottage cheese, yogurt, apples, honey, mangoes, sugar-free snacks, protein bars, protein powders, and many other foods contain FODMAPs.
i’m so excited for pumpkin season, but also like I am going to miss berry season… A LOT. dEATs: lots of @chobani plain greek yogurts, @fourplusgranola nutty granola, @driscollsberry strawberries & blueberries, sprinkle of cinnamon, sprinkle of chia seeds #chobaniyogurt #yogurtbowl #healthybreakfast #breakfastideas #granola #glutenfree #healthybreakfastideas #yogurtFODMAP-Free Foods
If you notice you have a sensitive stomach after eating the foods mentioned above, some things to eat instead to give you fuel for your workout include a banana with peanut butter, an orange, macadamia nuts, or oatmeal with pumpkin seeds and pecans.
⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ Inspired by @your.ibs.dietitian ⠀ ⠀ ⠀ #healthymeals #getoutside #glutenfreelife #glutenfree #lowfodmap #digestivehealth #mealdelivery #fodmapfriendly #lowfodmapdiet #ibsdiet #fodmapdiet #ibsfriendly #gutfriendly #digestivesupport #fodmap #lowfodmapmeals #fodmapdiet #ibs #ibsnutrition #ibsdietitian #ibslife #irritablebowelsyndrome #chronicillness #celiac #healthygut #ibsdietitian #lowfodmapdietitian #functionalmedicineThe post What Carbs Should You Avoid Before a Workout? appeared first on yourdailysportfix.com.
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]]>Type of Workout
More intense workouts may make you cause you to have a sensitive stomach which can lead to nausea and indigestion. To remedy this issue, give yourself more time to digest your food or eat something light before the workout. For less intense workouts that don’t last longer than 30 minutes, you can usually go without eating anything.
, banana 
, peanut butter & coconut 
chips 
. . . . #oats #preworkoutoats #preworkout #peanutbutter #f45 #f45training #functionaltraining #hiitworkout #vegan #veganrecipes #veganeats #forksoverknives #wholefoods #veganfoodshare #eatvegan #feedfeed #vegans of vancouver #vegansofig #fitness #veganfitness #veganbodybuilding #thefutureisvegan #vegancommunity #fitspo #photography #foodphotography #whatveganseatLength of Workout
You should definitely eat something before you start workouts that are longer than 60 minutes. What you eat really depends on your body and how you digest food. It may take some trial and error to figure out what works best for you.
I add this to everything, yogurt bowls, smoothie bowls, or my pre-workout snack! It’s so good, super simple to whip up + grain free/gluten free, super low sugar. 
Vegan| Grain free/Gluten Free Refined Sugar Free Oil Free Dry: -1 cup @bobsredmill superfine almond flour -1/4 cup coconut flour -1/2 tsp sea salt -3 tbsp @Lilys_sweets (sugar free) dark chocolate chips Wet: -1/4 cup + 1 tbsp softened @kitehillfoods vegan cream cheese -2 tbsp organic coconut sugar -2 tbsp flax milk (or your plant based milk of choice) -1 tsp vanilla extract -1/8 tsp organic stevia extract 1. In a medium sized bowl, combine dry ingredients (except chocolate chips). Whisk to remove any lumps. 2. In a small bowl, combine wet ingredients. Stir until smooth and creamy. 3. Add the wet to dry ingredients until you form a dough. Stir in the chocolate chips. Enjoy! -A
#healthyfood #healthylifestyle #food #refinedsugarfree #healthy #foodporn #foodie #instafood #vegan #fitness #healthyeating #foodblogger #health #yummy #foodstagram #nutrition #delicious #foodlover #healthjourney #weightloss #healthyliving #preworkoutsnack #postworkoutsnack #diet #homemade #fit #eatclean #veganfoodTime of Day
The best way to provide yourself with energy for a morning workout is to eat something prior. Short workouts on an empty stomach are okay, but you should make sure to eat after you complete exercising. If you want something light before a morning workout, try eating a banana with peanut butter or toast with almond butter. If you can stomach something heavier, eat scrambled eggs, oatmeal with berries, a whole-wheat bagel with cream cheese, or a yogurt. For early afternoon workouts, you may not need to eat something, especially if it’s within an hour or two after you ate lunch. For late afternoon or early evening workouts, you’ll want to eat a snack so you’re not working out on an empty stomach.
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]]>Besides micronutrients such as important vitamins and minerals, the building blocks of your diet are the macronutrients: proteins, carbs, and fat.
Proteins
Eating protein after a workout helps you repair and rebuild the muscle fibers faster. The correct amount of protein for a 160-pound person is around 35g (0.2g/1 pound of bodyweight). Chicken, salmon, eggs, Greek yogurt, cottage cheese, and protein powder are some of the best protein-loaded foods.
By Chef: @gorodnichev_alexey 
Location: #russia 
Carbs
Carbs help you replenish glycogen stores. If you exercise a lot (i.e. long-distance running), it’s crucial to eat enough carbs. For a 160-pound person, the right amount is 80g (0.5g/1-pound of bodyweight). You will find healthy carbs in foods like brown rice, potatoes, pasta, oatmeal, and quinoa.
Fats
And finally fat – don’t demonize nor glorify it, but take them in moderate amounts. They don’t recover your glycogen nor your muscles, but they are essential for good health and you should eat healthy fats like nuts, nut butters, or avocado.
My breakfast every day: 3 spoons of integral oats. 1 tea spoon of canela. 1 spoon of greek yogurt. 1 spoon of whey protein. 7 almonds. Hot water and done! . The post Best Food to Eat After an Exhausting Workout appeared first on yourdailysportfix.com.
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