Here’s What You Should Eat Before And After A Workout
What keeps you feeling fuller for longer and helps your muscles recover? Yep, protein.
Nutrition and fitness go hand in hand. Good nutrition before a workout can help you train harder for longer. Unfortunately, the opposite is also true: poor nutrition before a workout can jeopardise your gym sesh.
The same goes for recovery and what you eat after your workout. We know that feeling all too well. Post-sweat starvation pangs are real. But what you fuel up on in the 60 minute window after your workout not only affects how your muscles recover, but how you feel for the rest of the day.
So what exactly should you eat before and after a workout? While there are many ways to fuel the body, a protein-enriched yoghurt is a winner!
And you know what else? Protein has been proven to increase satiety – feeling full and satisfied. This means that eating protein in small increments throughout the day can help curb cravings and hunger pangs.
Let’s talk protein…
Protein is present in many foods: eggs, meat, fish, dairy, legumes, nuts, seeds, grains – even rice! But how much protein are we supposed to eat per day?
The average amount of protein needed by a sedentary woman is 0.8g of protein per kilogram of body weight. If you’re physically active, you can take this up to about 1.5g of protein per kilogram. Even 2g if you’re an athlete with a heavy training schedule. It’s best to consult a dietician to see what works specifically for your body and your lifestyle (remember, we’re all different!).
Generally, we should consume 20g of protein after a tough (at least one-hour long) workout, ideally in conjunction with about 80g of carbohydrates, according to the experts at the Sports Science Institute of South Africa. The protein helps with recovery and the carbohydrate replenishes depleted energy supplies and they work together to achieve these outcomes.
So what does 20g or protein look like:
– 3 large eggs
– 90g of chicken breast
– 100g of raw salmon
– 270g lentils
– 70g peanut butter (but eeek, the calories!)
The problem with many of these options is that they aren’t easy to fish out of a gym back (unless you’re really great with meal prep and okay with funky egg smells). But thanks to the latest offering from Danone, you now have a new protein-packed easy-to-snack-on power yoghurt.
The new DanPro™ yoghurt and drinking yoghurt range from Danone is packed with 10g-20g of high-quality protein per serving, contains no artificial sweeteners, is available in low or medium fat, is thick and creamy and the perfect workout fuel. It provides the right balance of nutrients to keep you strong while you train.
DanPro™ is the only yoghurt with this quantity of protein and while it’s made to provide you with the required nutrients, it’s also delicious. DanPro™ comes in a variety of flavours and convenient formats, including Strawberry, Banana and Vanilla in the drinkable format; and Peach & Mango, Blueberry, Vanilla, Strawberry and Plain in the spoonable format.
“For over 15 years, Danone Southern Africa has been known for its high-quality dairy products for the whole family and now, with this new offering, we are providing even more options for consumers who understand the role of protein and its benefits for their body and lifestyle,” said Danone Innovations Marketing Manager Tarryn Haiden. “As more South Africans adopt healthier active lifestyles, we wanted to provide a product that would fuel their passions and help them to achieve their goals – whether that’s climbing a mountain, completing a marathon, or simply improving their daily endurance for a busy week.”
Fuel your passion
DanPro™ is any athlete’s new best friend! While carbs may be the most popular fuel for energy, protein helps with maintaining a strong body and with muscle recovery for those wanting to achieve their fitness goals. The protein in DanPro™ is also a source of all nine essential amino acids, which not only help build muscle, they also aid recovery.
Plus, if you have had a long endurance or resistance training session, DanPro™ Drinkable is ideal for you.
It’s a convenient source of 20g protein, of which 69% is concentrated whey in the 300ml bottle – that’s the equivalent protein of three eggs. It’s currently the only yoghurt supported by the Sports Science Institute of South Africa, with more protein than other yoghurts. Milk proteins, like those found in DanPro™, have been found to improve recovery from the muscle-damage that occurs during exercise. This drinkable yoghurt will help quench your thirst and alleviate some of the hunger pangs. How’s that for endless benefits in one bottle!
Boost your day
DanPro™ yoghurts aren’t just for athletes – they are a convenient option for busy women. It’s easy enough to pop in your lunchbox, drink in the car, throw in your gym bag or tote along to the boardroom.
Ready for your first taste of protein power? DanPro™ is available in all leading grocery stores and convenience outlets from 8 July.
The spoonable variant comes in a 150g serving size with the following flavouring options to choose from:
- Low Fat Yoghurt Strawberry
- Medium Fat Yoghurt Vanilla
- Low Fat Yoghurt Blueberry
- Low Fat Yoghurt Peach and Mango
- Medium Fat Yoghurt Plain
Recommended selling price for the spoonable variant: R13,99
The drinkable variant comes in a 300ml bottle with the following flavours to choose from:
- Low Fat Yoghurt drink Strawberry
- Low Fat Yoghurt drink Banana
- Low Fat Yoghurt drink Vanilla
Recommended selling price for the drinkable variant: R21,99
Go on, find your DanPro™ yoghurt to fuel your passion. Visit DanPro on Instagram