What to Eat Before and After Training? The Role of Flours
When it comes to optimising your diet for training, the choice of flour type can play a crucial role.
Wholemeal Flour: ideal for prolonged workouts
Benefits:- Complex Carbohydrates: Wholemeal flour is rich in complex carbohydrates that release energy slowly, keeping blood sugar levels stable.
- Fibre: The presence of fibre promotes good digestion and keeps you feeling full longer.
- Nutrients: Contains B vitamins, iron, magnesium, and antioxidants essential for overall health and physical performance.
Oat Flour: a must in the athlete's diet
Benefits:- High in Fibre: Oat flour is great for digestion and satiety.
- Low Glycemic Index: Releases energy slowly and steadily, avoiding blood sugar spikes.
- Proteins: Contains more protein than white flour, aiding muscle repair.
Almond Flour: great pre-workout snack
Benefits:- Rich in Protein: A good source of plant-based proteins that support muscle growth.
- Healthy Fats: Contains monounsaturated fats beneficial for cardiovascular health.
- Low Glycemic Index: Maintains stable blood sugar levels, essential for a constant energy source.
Coconut Flour: immediate energy supply
Benefits:- Rich in Fibre: Promotes satiety and good digestion.
- Saturated Fats: Contains MCTs (medium-chain triglycerides) that can be quickly used as an energy source.
- Low Glycemic Index: Does not cause blood sugar spikes, maintaining constant energy.
Spelt Flour: nourishment for muscles
Benefits:- Rich in Fibre: Improves digestion and maintains satiety.
- Proteins: Contains more protein than wheat flour, essential for muscle growth.
- Nutrients: A source of vitamins and minerals like magnesium and niacin, crucial for health and physical performance.
The best flours in the athlete's diet
- Wholemeal Flour: For a constant release of energy and nutrients.
- Oat Flour: For long-lasting energy and protein support.
- Almond Flour: For healthy proteins and fats pre-workout.
- Coconut Flour: For quick energy thanks to MCTs.
- Spelt Flour: For a balanced mix of energy and muscle repair.
Pre-workout nutrition
Before training, it is important to consume a meal that provides energy and support without weighing too heavily on the stomach. A pre-workout meal should include complex carbohydrates for a steady energy release, a moderate amount of protein to support muscles, and a small amount of healthy fats.Example of a pre-workout meal:
Avocado and Egg Toast
This toast is rich in healthy fats, proteins, and complex carbohydrates, making it an excellent option for a pre-workout meal that provides sustainable energy.
- 1 slice wholemeal or rye bread
- 1/2 ripe avocado
- 1 egg
- salt and pepper to taste
- 1 pinch of chilli powder
- lemon juice
- olive oil
Toast the slice of wholemeal or rye bread until golden and crispy.
Cut the avocado in half, remove the pit, and mash the flesh with a fork in a bowl.
Add a pinch of salt, pepper, and a few drops of lemon juice. Mix well to create an avocado cream.
Poached Egg: Bring a pot of water with a pinch of vinegar to a boil. Crack the egg into a small bowl and create a whirlpool in the boiling water with a spoon. Gently pour the egg into the centre of the whirlpool and cook for about 3-4 minutes, until the white is fully cooked but the yolk is still soft.
Fried Egg: Heat a non-stick pan with a drizzle of olive oil. Crack the egg into the pan and cook until the white is fully cooked and the yolk is still soft, about 3-4 minutes.
Spread the avocado cream on the toasted slice of bread.
Place the poached or fried egg on top of the avocado cream.
Add a pinch of salt, pepper, and, if desired, a sprinkle of chilli powder for an extra flavour kick.
Serve the avocado and egg toast immediately, accompanied by a squeeze of fresh lemon juice, if desired.
Post-Workout Nutrition
After exercise, it is essential to consume a meal that helps to recover energy, repair muscles, and replenish lost nutrients. A post-workout meal should include protein for muscle repair, carbohydrates to restore glycogen stores, and healthy fats to aid in the absorption of vitamins.Example of a Post-Workout Meal:
Wholemeal Apple Muffins
These wholemeal apple muffins are perfect for a post-workout snack or a healthy, nutritious breakfast. They are rich in fibre, protein, and flavour, providing the necessary energy for muscle recovery and regeneration. Find wholemeal flour on our site: Organic Wholemeal Rice Flour - Bongiovanni Srl | Online Sale Tibiona
- 2 cups wholemeal flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 teaspoon ground cinnamon
- 2 eggs
- 1/2 cup Greek yogurt
- 1/4 cup melted coconut oil (or olive oil)
- 1/2 cup honey or maple syrup
- 1 large apple, peeled and grated
- 1 teaspoon vanilla extract (optional)
Preheat the oven to 180°C (350°F).
Line a muffin tin with paper liners or lightly grease with oil.
In a large bowl, mix together the wholemeal flour, baking soda, baking powder, salt, and cinnamon.
In another bowl, beat the eggs.
Add the Greek yogurt, melted coconut oil (make sure it’s not too hot), honey (or maple syrup), and vanilla extract, if using. Mix well until you have a smooth mixture.
Pour the wet ingredients into the bowl with the dry ingredients and gently mix until just combined. Do not overmix.
Fold the grated apple into the batter.
Pour the batter into the muffin liners, filling them about 2/3 full.
Bake the muffins in the preheated oven for 20-25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
Let the muffins cool in the tin for 5 minutes, then transfer them to a wire rack to cool completely.
Conclusion
Choosing the right flour can make a significant difference in the quality of your workout. Wholemeal, oat, almond, coconut, and spelt flours are all excellent options that offer a mix of complex carbohydrates, protein, and healthy fats. Incorporating them into an athlete's diet can help improve performance, support muscle growth, and maintain steady energy.Related articles
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