Ruben Tabares looks at why we should shift the focus of our pre and post workout nutrition.
Ruben Tabares is one of the country’s most respected strength & conditioning coaches, nutritionist and sports therapist, having worked with everyone from boxer Amir Khan to supermodel Kate Upton. Part of ensuring his clients get the most out of their bodies is making sure they put the right things in, whether that’s before or after a workout.
Hydrating Pre-workout Juice
People tend to think that pre workout nutrition is all about energy, but for the majority of us we don’t need to cram in extra calories, instead we should be focussing on hydration and essential nutrients.
Simply throw all of the following ingredients into a juicer (ideally a masticating juicer. A blender would work, but would give a more smoothie like consistency) to make enough juice to see you through a session of up to 30 minutes.
The juice contains beetroot which raises nitric oxide levels in the body which research shows improves lung function and strengthens muscle contraction and can thus improve endurance. The other natural ingredients add important nutrients, with chlorella, a supplement made from a type of algae, shown to potentially help the body’s immune system recover better after exercise1.
- ¼ of a pineapple
- 2 medium sized carrots
- 1 inch of ginger
- 2 turmeric sticks
- 2 whole raw beet root
- 6g of Sun Chlorella A powder
Post Workout Juice
Again, people tend to focus on the wrong nutrients, protein, after a work-out. For most of us, we get enough protein from our everyday diets and don’t need to add in more. Instead the following is rich in vitamins, particularly vitamin C, and should help your body recover from lactic acid build up and hydrate you to prevent cramps.
Place the following ingredients in a slow cold pressed juicer (or blender for a thicker smoothie)
- Handful of Kale
- 1 un-waxed lemon with skin
- 1 courgette
- ½ Cucumber
- Handful of basil
- Eur J Nutr. 2017 Aug 19. doi: 10.1007/s00394-017-1525-9. The effect of Chlorella pyrenoidosa supplementation on immune responses to 2 days of intensified training. Chidley C1 , Davison G2