It is 5:30 a.m, my alarm goes off and I let out a slight groan as I try to bury myself deeper into my warm bed. I peer out my window into the dark and cold morning as I try to remind myself of the surf report for the morning ahead...5-8ft @ 14 sec. with the little green banner flashing above saying "good". After a few minutes of laying in bed and trying to motivate myself further, I throw myself out...the only way to do it. I twist my hair into a knot, throw on my sweatpants and beanie, grab my wetsuit, make a trip to the fridge to grab my snack, and I am out the door.
I have found that if I prep the night before I have a higher percentage of making it out the door, everything from loading my board into the car, having my clothes ready, and also very important...my snack to get me through my surf session, which brings me to the topic of nutrition pre/post workout...
I have found that if I prep the night before I have a higher percentage of making it out the door, everything from loading my board into the car, having my clothes ready, and also very important...my snack to get me through my surf session, which brings me to the topic of nutrition pre/post workout...
This can vary from person to person as most nutrition does, but also according to the intensity of your workout, but here are a few tips...
Pre-Workout
Take into consideration how long your workout is going to be, the intensity of it, what you have eaten before in the day...or if you are working out early in the morning, what you ate the night before. A lot of people have the mentality of "it's a brand new day" so they feel like they can always start clean again if they ate badly the night before, though this is true and it's good to see opportunities to fix things, what we eat is a continuous cycle and the effect of our meals piggy back on one another. I can definitely feel the effects of eating a plate full of cheesy nachos from the night before when I am paddling out/running at Crossfit the morning after vs. the more green/wholesome meal I could of had. When I am extra excited about a surf report and plan on getting up early for it I pay particular attention to my dinner the night before.
- Eat meal 15-40 min before workout
- Consume food that is easy on the digestive system that won't slow you down + long lasting energy
- Morning workout: 1/2- 1 piece of fruit + 1/2-1 serving of protein. I usually have a hardboiled egg and a banana before I get into the water/go to Crossfit.
* if one is just going for a light walk or easy bike ride, one will generally not need a pre-workout meal. If you're lifting weights or something like circuit training, then a little snack beforehand is a good idea to get you through with lasting energy.
Post-Workout
Once again post-workout nutrition varies greatly on your goals (fat loss, competition, muscle building, etc.), but here is a general day to day guide.
- A meal of carbs + protein + a bit of fat
Some ideas!
- 1 cup coconut water with 1 cup of fruit blended with 1 scoop of your favorite protein powder
- 2 slices of toast (gluten free breads) with scrambled eggs (2 whole eggs + 2 egg whites or more (depending on your protein goals) cooked with 1 tsp. coconut oil (healthy fat) and 1 cup of fruit (optional)
- 1 baked sweet potato with protein of choice (beans, tempeh, tofu, eggs, fish, etc.) and vegetables
*Remember to drink plenty of water!! It is recommended that one takes in around 64 oz of water a day or even more...half your body weight in oz. With a hard workout and everyday living you may need more than 64 oz.
* How soon should you eat after working out...particularly lifting weights? Many people believe that one should eat as soon as they can (within 30 min) after lifting weights to help repair/grow muscles faster...the"anabolic window.” There are others that say it doesn't matter that much. Take it with a grain of salt, yes have a healthy meal after working out (you will probably be hungry pretty soon), but perhaps not be so rigid about the 30 min window. (This rule may apply to a few)
Some thoughts~
Just before dawn I have the world all to myself. ~Terri Guillemet
The stillness that exists before dawn is a special time, as the world has not awaken yet. Your phone is not ringing, emails aren't coming in, your mind isn't racing with a to-do list...well hopefully. The time before dawn is like a pocket in time where you can just, "be." You can sit quietly,perhaps enjoy a cup of tea, while soaking up the energy of the day ahead.
In my Ayurveda course (traditional Indian medicine) I have learned that rising before dawn is very much part of their philosophy. According to the different "dosha" types (to be explained in another post~Vata, Kapha, Pita) Vata energy fills the atmosphere during the pre-dawn hours, and since Vata is known for movement, it is believed to be the best time to get up and begin your day. Once your feet hit the ground it is recommended that one engages in some sun salutations or short meditation.
I am not saying that everyone should start getting up at 5 a.m. now, but even by getting up 30 min beforehand think of how those 30 min can be all yours and what it can do for you. I now cherish my early morning drives to the beach. I feel like I am about to go on a big adventure, as I can feel energy buzzing through my body, the energy of the morning and knowing I will have a space in time where it is just me and the ocean.
All my love,
~M
In my Ayurveda course (traditional Indian medicine) I have learned that rising before dawn is very much part of their philosophy. According to the different "dosha" types (to be explained in another post~Vata, Kapha, Pita) Vata energy fills the atmosphere during the pre-dawn hours, and since Vata is known for movement, it is believed to be the best time to get up and begin your day. Once your feet hit the ground it is recommended that one engages in some sun salutations or short meditation.
I am not saying that everyone should start getting up at 5 a.m. now, but even by getting up 30 min beforehand think of how those 30 min can be all yours and what it can do for you. I now cherish my early morning drives to the beach. I feel like I am about to go on a big adventure, as I can feel energy buzzing through my body, the energy of the morning and knowing I will have a space in time where it is just me and the ocean.
All my love,
~M