“On-the-Run” Foods for Before and After Your Workout

Markita Staples is a fitness blogger that focuses on quick workouts for people that don’t have a lot of time – that’s my kind of fitness! Fitness and food are intertwined, so we wanted to provide you with some ideas for “On-the-Run” foods for before and after your workout.

Markita and Erica Pic updated

Markita the Fitness Blogger (left), and Erica the Food Blogger (right)

 

 

 

 

 

 

Markita doing one of her 15-minute workouts

Markita doing one of her 15-minute workouts

BEFORE your workout:

Markita recommends fruits, veggies and healthy fats before your workouts. You want to have a good amount of energy, but you don’t want to take in so many calories that you spend the entire workout burning them. When people think “carbs” they usually think of the traditional things like bread, rice, grains, and flour-based foods. However, fruits and veggies are full of carbs, plus they are nutrient-dense so will give you “higher quality” energy. Healthy fats like nuts or avocado are great because they also give you a lot of energy but burn slower, so they keep you fuller longer. If you are dying for energy and need to eat more traditional carbs, go for slow burning carbs like sweet potatoes and brown rice.

AFTER your Workout

After a tough workout, where you’ve exhausted your muscles through strength training or cardio, your body is craving to be “repaired”. Protein does this best. Basically, your body breaks down its own protein to build muscle and burn fat, then you replace it later. Protein traditionally includes meat and dairy. Markita is a fan of a nice grilled piece of chicken or salmon. However, if you’re not a meat or fish fan, things like quinoa, nut milks (Markita loves almond milk), and protein shakes are awesome options. Remember how we said to eat carbs before your workout if you’re going to eat them? Well, keep that in mind post-workout. Your body soaks up calories like a sponge and unless you plan to do another workout after the workout you just finished, those carb calories are going to sit there and eventually add some unwanted weight to your body. So of course, avoid eating a ton of carbs and go for proteins, veggies, and fluids (I’m sure you’re thirsty!) instead.

Below are my recommendations for “on the run” foods that are great before and after your workout:

 BEFORE your workout:

 Smoothies from Mariano’s:

Mariano’s has an amazing made-to-order smoothie bar with some great green smoothies using fresh ingredients. I’m a huge fan of drinking my veggies, and the Spinach Green Goodness smoothie is one of my favorites. The best part is the price. A 12 oz. smoothie is only $3.99. I love a great deal. Check out the smoothie menu here: http://www.marianos.com/smoothiemenu

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Smoothie stand at Mariano’s

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Spinach Green Goodness Smoothie

 

 

 

 

 

 

 

 

Trail Mix:

Trader Joe’s and Costco have delicious trail mix packets that you can take with you to hold you over from the hungry monster when you are on the run. Throw them in your bag or purse, and you are good to go whenever hunger strikes!

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Farmer’s Fridge:

Farmer’s Fridge is a vending machine (yes, a vending machine) that serves delicious, handcrafted salads with gourmet ingredients.  The salads are prepared in a kitchen at 5 am and delivered to the machines around 10 am. There are a few of these machines located in the city, and they aren’t your typical vending machines- they are smart machines with touch screens and they are quite impressive. I tried the machine at 201 N. Clark, and my salad was delicious – it truly tasted homemade, and the dressing was amazing. The best part is that the salads come in beautiful plastic jars that can be saved for another use, or recycled right at the vending machine.

Farmers Fridge Vending Machine Pic

Fresh salad from a vending machine…who knew!

Farmers Fridge Salad Pic

Delicious salad from Farmer’s Fridge!

 

 

 

 

 

 

 

 

 

AFTER Your Workout:

Roti:

One of Markita’s favorites is Mediterranean food after a workout, and Roti is one of her go-to’s to get the protein she needs. The kabobs are great, as the meat is seasoned very well, and they also have other options like The Mediterranean Chicken Salad.
Epic Burger:

Another great way to replenish your protein is to grab a burger or chicken sandwich without the bun. Epic Burger has a few locations in Chicago, and they focus on a “more mindful burger,” providing quality natural and organic meats.

Costco Rotisserie Chicken:

If you are a Costco member, the Rotisserie Chicken is the best deal in town. It’s only $5 – you can’t even get a whole raw chicken for $5, much less a cooked one. If you live near a Costco, go directly to the Rotisserie Chicken section and pick up your chicken, and head directly to the cash register. Do not look anywhere else in the store, or else you will end up spending +$100. You must stay focused when you go to Costco. (Same goes for Target). If you don’t live near a Costco, other grocery stores also carry Rotisserie Chicken, which is a great item for when you are on the run, especially since it will last you a few days.

Hopefully this post provided some good ideas on quick ways to fuel your workout. In the meantime, check out Markita’s website http://www.sweshfit.com for inspiration on quick 15-minute workout ideas!

 

 

4 Comments on “On-the-Run” Foods for Before and After Your Workout

  1. Markita @ SweshFit
    September 3, 2014 at 3:48 am (3 years ago)

    What a great article girl! And let me also add that most of the Mariano smoothies have less than 200 calories, making them a million times more awesome. Thanks for letting me do this article with you!!!

  2. Linda @ Fit Fed and Happy
    September 3, 2014 at 11:19 am (3 years ago)

    A vending machine that sells salads is unheard of! What kind of place do you live in??

    #WOWlinkup :)

  3. Amanda H
    September 3, 2014 at 4:37 pm (3 years ago)

    Mmm I love Roti! Sad I don’t have one anymore after moving away from DC. Great, useful post! Thanks for sharing :) #wowlinkup

  4. Diatta @ Femme Fitale Fit Club
    September 4, 2014 at 12:02 am (3 years ago)

    LOVE this! My boot camp coach wants to start offering something to his clients after the rigorous classes and was thinking about juice or smoothies. I was reading my Oxygen mag and they talked about adding back some of the glycogen you lose during tough workouts. Pre-workout something with carbs would help so you have the energy for the workout. Great post!! #wowllinkup