After a 5 year struggle with anorexia (with purging tendencies), depression, self harm and over exercising I have now been recovered from my eating disorders and exercise addiction for 3 years.
My motto is 'Dont let the sadness of your past & the fear of your future ruin the happiness of your present'I am a generally happy girl who loves running, going to the gym and eating food!! Pre workout: No matter if you do cardio or strength, eating carbs before your workout is important, as that is where most of our energy source comes from, and it is the best energy source for our body!
Really you should eat a preworkout meal anywhere from 2 hours to 30 minutes before a workout. Sometimes i even have nuts with me, but it is better with carbs, as fat doesnt release that fast energy you need. Pancakes -> Ive done this before, if i made pancakes the night before i take some cold pancakes with me as my preworkout!! Post workout: Really, post workout can be the same as pre workout, but after working out its extra important with protein, and of course carbohydrates as well! The past few days i have had alot of thoughts about a certain topic, but never really written about it here. Post from: X When you recover from a restrictive eating disorder, you need a lot of food. Fueling your body correctly is just as important (if not more important) than the actual workout you take it through!
So you probably noticed a trend to this list… the key to successful post-workout nutrition is lots of protein to assist in muscle building and repair and carbohydrates to replenish depleted energy supplies.
Looking for some amazing healthy and delicious recipes to try out your new-found knowledge? Post workout fatigue can also sap you if you do not replenish your body with nourishing foods. Best Post Workout Foods Fruit With Low Fat Yoghurt A big, wholesome bowl of fruit with low fat curd or yoghurt is just what your tired and aching body needs. Choose any fruit like bananas, mangoes, chikkoo or apples that help to replace the loss of salts from the body and are loaded in vitamins and minerals. Dried Fruits Or Nuts Eat a small bowl of a variety of nuts like walnuts, almonds, dates, raisins and dried apricots.
Chicken, Cheese And Lettuce Sandwich Buy a loaf of multigrain bread, put in a filling of curd, and shredded chicken. You can add some cheese and shredded chicken to your omelette to make it more wholesome and nutritious. Fruit Smoothie A fruit smoothie is another interesting way of enjoying a post workout meal. You can add just a dash of honey to sweeten the smoothie though this is really not required. Cheese And Crackers If you are craving for something salty after a workout, cheese and crackers are your best bet. Energy Bars While this is not one of the best options, you can choose from an assortment of healthy energy bars, which give you the right amounts of protein, carbs and essential fats. Idlis With Vegetable Stew Have an energizing breakfast of idlis with a thick vegetable stew as a healthy breakfast option after your morning workout. Stir-Fry Veggies With Fish Have a generous helping of stir-fried vegetables that have been fried in olive oil. Peanut Butter Sandwich Peanut butter sandwich is another way of kick starting your day after an energizing workout. These are some of the delicious post workout food options that you can have after a tired and hectic workout. The main focus before a workout is to eat foods that are rich in complex carbohydrates, which will significantly increase your muscle glycogen deposits.
Kodjo is a home fitness enthusiast who believes the average person can get and stay in shape right in the comfort of their home. This site is intended has hundreds of workout videos featuring superset workout routines as well as other standalone workout exercises designed to get you in the best shape of your life. Watch your nutrition as well, it's a big part of the quest to getting in shape and developing a beach body. NATUREBOX HEALTHY DELICIOUS SNACKS NatureBox focuses on sourcing delicious, healthy snacks and sends them to you monthly. GYMBOSS INTERVAL TIMEREver since I discovered the power and effectiveness of interval training, I rarely conduct my workout routines without my Gymboss Interval Timer.

The information on this Blog reflects my own opinions and is not a replacement for medical advice. So my preferred pre workout is egg white oatmeal, as its also good to eat protein before your workout.
Often times we worry about what we should be eating before our workouts, however did you know it’s just as important to eat correctly after a workout?!
Greek Yogurt – Loaded with twice the protein as regular yogurt, available in plenty of delicious flavors, and an excellent source of post-workout replenishing carbs – reach for the Greek yogurt to repair and rebuild!
Fruit Smoothie – Fruit is an excellent option after a workout; blend it up to make a delicious fruit smoothie! Eggs – At only 70 calories and just over 6 g of protein each, eggs are one of the best all-natural foods you can reach for after your workout. Quinoa – Loaded with carbs, vitamins, and nutrients, but it also contains a lot more protein than brown rice and actually takes less time to prepare!
Orange Juice – Instead of your favorite sports drink (most of them are designed to be consumed during activity), reach for the OJ after your workout!
Pita Chips and Hummus – Chickpeas (the base for hummus) contain large amounts of protein and carbs, but then you also get slow-release carbs from the whole wheat pita that will keep you energy higher longer post-workout.
Keep that in mind when you’re looking for something to eat after you workout and you can’t go wrong!
Ideally, you should be gorging on a small but wholesome meal, which is high on protein and carbs.
Use two egg whites and whisk the egg with some olives, mushrooms, onions, tomatoes and coriander. Enjoy this gooey and sumptuous omelette, which fills you up well after a gruelling workout session.
This is a good option after a morning workout especially if you are heading for office and are running against time.
Top it up with some nuts for a good dose of essential fats.  You can also add a scoop of protein powder to this if you are into serious bodybuilding. Take a thick slice of parmesan cheese and have it with 2-3 whole-wheat crackers for a good dose of energy. Ask a nutritionist to help you assess the nutrient quantity of energy bars so that you do not have to load up on extra and empty calories.
Idlis are rice cakes that are full of nutrients while the thick stew will give you essential minerals, vitamins and protein. Have it with spinach or mixed vegetables along with a serving of bread or chapattis for post work out nutrition. Put 1-2 teaspoons of peanut butter on two thick slices of whole wheat bread and munch away to glory.
Depending on the specific nutritional and energetic requirements before and after a workout session, there are certain types of foods that may help one achieve maximum results. Muscle endurance and strength are directly dependent upon the amount of energy that is available in the muscle fiber. Another important goal is an increased liquid intake because dehydration is a common problem during prolonged workout sessions. After prolonged exertion, your muscles need to repair themselves and produce new muscle proteins. There is no more excuse for people who do not have a gym membership; all your workout can now be done at home, bootcamp style. In fact, nutrition is a critical part of the fitness equation and you cannot attain your goal of losing weight and getting fit without proper nutrition. Sure it helped me lose some weight but I could’nt gain any muscle and during the diet I had no energy whatsoever.
Today I wanted to share with you more information about proper post-workout nutrition and give you 10 foods that should be on your radar following your workout. Most fruits are loaded with enzymes that can help to break down nutrients and deliver them more efficiently to tired muscles. Throw in a scoop of your favorite protein powder to make it an even better post-workout option!
It is a power packed meal, full of carbs, essential fats and the right quantity of protein. Nuts have omega-3 fatty acids and other healthy fats that reduce overall cholesterol levels and help you to lose weight.

You can add some shredded chicken or turkey to your crackers for upping your protein quota. Have a palm sized fish fillet with the vegetables to complete your post workout protein requirements. Make sure you do not load your pancakes with butter or syrup though a small spoon of peanut butter is a good option.
To the pizza, add a home made tomato puree topping and a generous seasoning of vegetables like mushrooms, olives and peppers. Before talking about specific food choices, gaining a basic knowledge of metabolic processes that take place before and after a workout may help one approach his or her diet choice more effectively. If energetic deposits are insufficient, muscle fatigue sets in and prevents one from reaching his or her maximum potential during the workout session.
Also, several enzymes that take part in the energetic muscle metabolism need to be produced.
I work out 3 or 4 times a week and i will also buy a TRX training pass :) Which is amazing!! Pineapple is a great option as it’s been known to also possess anti-inflammatory properties!
Here are some of the snacks that can help you recover from an intense workout session and prepare your body for the next exercise session.
The main source of energy for muscles is glycogen, which is a complex carbohydrate that consists of long chains of sugar molecules connected to each other. Unlike simple sugar that is absorbed instantly in the blood and exhausts the pancreatic insulin deposits, these foods provide slow-release carbohydrates that are absorbed gradually and supply a steady source of energy for your muscles. Translated into a specific diet, it means increasing the protein intake for proper muscle repair and growth.
If you are an athlete like me don’t go on a low carb diet because your performance will go down significantly due to low energy levels. If you choose to follow the Kodjoworkout Program without consulting your physician, you are doing so at your own risk. Cheese and curd have calcium and protein while the bread and chicken give you healthy carbs and proteins. This is one healthy way of fulfilling your pizza craving without adding up on the calories. During the workout, glycogen is broken into individual sugar molecules, which are burned to provide adequate amounts of energy to supply muscle contraction.
Fruits and vegetables are also a great source of natural carbohydrates, and they additionally contain high amounts of water for proper muscle hydration. Although proper carbohydrate intake is also necessary during this stage, protein requirements need to be addressed first, otherwise the muscles may not recover properly, which will affect your future performance. Just stick to the healthy slow digestive carbs that are in whole grain bread, fruit, brown rice, and sweet potatoes. The main goal before a workout is thus replenishing the muscle glycogen deposits for more muscle endurance and less fatigue.
It is not recommended to eat high-fat, high-protein foods like meat, cheese and eggs before a workout because these require substantial energy and effort for digestion, which will divert the blood to the digestive system away from your muscles, and will impair your performance. Fish, lean meat, soy, low-fat milk, low-fat cheese and nuts are great sources of protein and are also low in fat. Eggs are also a great source of proteins, however the eggs yolk has plenty of fat and cholesterol. If you are concerned about your fat intake and cholesterol levels, you can separate the egg whites, which have plenty of protein but are low in fat, and use them to make your omelet. I want to show anyone struggling that it is possible to recover, no matter how hard it may seem.I am happy and healthy and living my life. Going to school, meeting friends and trying to find myself in this world.I write about my daily life, but also try to write posts about how it was when i was sick, advice and tips.

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