Whether your goals are to tone up, increase flexibility, gain muscle or lean out - the foundation is the same and it's balanced nutrition and optimal hydration. Abs are made in the kitchen, so being mindful of what's at the end of your fork & in your glass will have a major effect on your success, the quality of your physical activity and recovery time.
Individualized nutritional needs are also based on the duration of your activity and workout. With longer activities, such as a hike, your body requires more complex carbohydrates so you can be fueled up for your activity. Whereas shorter duration activities like a one hour Power Yoga class, your body only requires simple carbohydrates such as a few medjool dates prior to provide you with the appropriate energy to have a great class. Below we share our top pre & post workout nutrition tips:
Options could be an apple or banana with 1 tablespoon of almond butter topped with a teaspoon of hemp hearts. You could also try a couple of medjool dates stuffed with tahini. If you're really short on time look for a clean BCAA's supplement to give you a boost for your workout!
Drink beetroot juice. Beets are rich in nitrates, which convert to nitric oxide in the body. Nitric oxide relaxes blood vessels, which is said to increase blood flow to working muscles. Increased oxygen flow to your body and organs results in increased performance for your workout.
If you've had an intense workout it is important to take in nutrients within a two hour window so your food is best absorbed and utilized. Choose a balance source of heathy fat, complex carbohydrates to replace glycogen and a protein source of 25 to 35g would be optimal. Also adding antioxidant foods rich in vitamins E and C is key to balance from the workout stress put on the body. A great choice is an antioxidant protein smoothie made with almond milk, blueberries, protein powder, hemp hearts, kale and nut butter or spirulina.
Drink chlorophyll. Chlorophyll has anti-inflammatory and antioxidant properties, it is also a good source of magnesium, making it a great post workout choice! Magnesium benefits the muscles by decreasing cramping and enhances recovery time. Chlorophyll has also been shown to bind with environmental pollutants and toxic metals promoting cleansing by removing them from the body. You can make your own healthy electrolyte drink or "Gatorade" by adding liquid chlorophyll to filtered water, juiced lemon and cucumber.