Eating Tips to Improve Strength and Endurance

Fuelling your body with a small snack or a light meal before your cross-training and boxing classes will help improve your strength, endurance and recovery.

WHY eat before a workout?

o Gives your body quick access to energy to use for lifting heavier weights and moving faster.
o Helps you last longer i.e. improves your endurance!
o Prevents you from feeling light headed and nauseas.
o Prevents you from feeling fatigued after your workout.

6 steps for longer lasting energy.

WHEN to eat before a workout:

o For an early morning workout – small snack at least 30mins beforehand.
o For a mid-morning workout – breakfast at least an hour beforehand.
o Lunch time workout – breakfast in the morning, then a small snack at least 30mins beforehand.
o Afternoon workout – breakfast in the morning, lunch 1-2 hours beforehand.
o Early evening workout – breakfast in the morning, lunch, then a small snack at least 30 mins beforehand.

WHAT to eat before a workout:

Carbohydrates are your primary source of energy for your workouts and a small amount of protein will assist. Have meals and snacks that contain foods like:
o wholegrain bread
o oats
o brown rice
o handful of dried fruit
o bananas

Don’t forget to drink plenty of water!

Being dehydrated will only make you feel light-headed and fatigued!

We’ve also uncovered the link between our diets and mood here.

Weekly Recipe

Check out this week’s pre-workout snack, which will help improve your strength and endurance in your cross training and boxing sessions!

Serves: 16 Time: 25mins Cost: $7.75 approx. ($0.48/serve)

• 300g dried apricots
• 250g desiccated coconut
• 100g pumpkin seeds
• 3 eggs

1. preheat oven to 140oC.
2. place apricots, coconut and pumpkin seeds in a food processer until mixed (if you do not have food processer you can crush the pumpkin seeds and finely chop the apricots).
3. Transfer mixture into a large mixing bowl.
4. beat eggs and stir into mixture.
5. place mixture onto your bench or a large chopping board.
6. press mixture together with your hands to roughly form a rectangle shape. Use a rolling pin to flatten to approx. 3cm thick.
7. use a bread knife to slice into 16 bars.
8. place bars onto baking tray and bake for 12-15mins, until they start to golden.

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.