Suzie Vinograd’s Tips for Pre- & Post- Workout Nutrition

Check out our last post to learn more about Fitness Trainer and Certified Holistic Health Coach, Suzie Vinograd’s, extensive health and wellness background. Today, Suzie is giving us her tips for how to properly fuel up for a workout and how to effectively recover after a good sweat session.

How do you plan your eating around a CycleBar class?

It truly depends on the day- What time I teach has a lot to do with it and what other physical activity I am doing that day also plays a role. One place where I find that clients often go wrong is that they are either too rigid in their diet or they don’t plan and have any foresight about what their day/ week entails. To reach optimal health, we need to actually find a better balance between rigidity and lack of preparedness (Hi, I am Suzie and if you know anything about me, you know that I am someone who thrives on routine- though over the years I have made room for fluidity here too!). Our bodies are constantly talking to us and changing all the time, so we must listen intently and learn how to better be in the flow, adapting to it all!  In general, if I teach an early morning class, I don’t eat beforehand (you will find me consuming a few sips of coffee with almond mylk or homemade cashew/ hemp mylk though to get the parttttyyy started. Also, for the record – I try not to have coffee on an empty stomach and I typically make a bulletproof coffee after class). Want my recipe?

How soon before a class do you have a snack?

If I am teaching a late afternoon (e.g. 4pm) or early evening (e.g. 5:45pm) class I likely have my lunch anywhere between 12-2pm and then possibly a small snack (celery and nut butter, apples and nut butter, half an avocado, toasted sweet potatoes that I roast before with avocado smashed or seedy pesto..or nut butter…#addict). If I am on the go, I might have an RxBar or grab a smoothie from VJC (my go to’s are the green one not listed on the menu, or the super blue+spinach!)

Credit: Suzie Vinograd

How does your meal planning differ when taking a morning vs. evening class?

If I teach an early morning class, I come home right afterwards and typically I am famished, so I make a hearty breakfast (typically before I go to yoga or do a workout at Top Tier). I typically work at the studio late on Mondays and Wednesdays, so I have a later dinner on those nights, and I try to be mindful about what I am eating at that time simply because I also try to go to bed around the same time every night (between 10-11pm). I almost always have three meals a day, and 1-2 snacks. If you know me, you know that breakfast is my jam, so not a day goes by where I don’t have breakfast (also, when I get up at 5am and go to bed at 11pm, that’s a whole lot of hours during which I am intensely active for usually about 4 of them).

Credit: Suzie Vinograd

What sort of nutrients or foods are important to eat before and after a workout?

I always find that I need some carbohydrate and fat prior to class- hence my including nut or seed butter in every description above. Apples, bananas, a piece of sprouted toast, sweet potato toasts, paleo breads or muffins that I make, are all my go to’s. Chia seed pudding (want my recipe?) with fresh berries is also high on my list right now.  I love to add chia seeds (high in Omegas and Hemp seeds, high in protein with a deliciously nutty taste!) to my snacks as well. After a workout (depending on the type), I most definitely want to replenish with water, and ideally an alkalizing meal of well sourced protein, a hefty dose of greens and some fat (my favorite post workout dinner is probably this dill salmon dish I whip up and a hearty salad with seasonal roasted veggies).

Credit: Suzie Vinograd

What role does hydration play in workout nutrition?

HYDRATION IS CRITICAL!!!! I live and die by the 8X8 rule…and then I times that by like 4. The 8X8 rule is: 8, 8 ounce glasses of water per day! That’s the baseline recommendation people, so if you are sweating intensely, moving around alot, consuming food that you are not preparing (always lots of extra sodium hiding in there!), make sure to replenish! Being well hydrated is hugely important for not only performance, but recovery!!! People who double and triple at CB or are doing multiple workouts or have active jobs especially ought to be drinking 2-3 times the recommended amount of water that they normally consume (remember, fruits and vegetables also have water in them, so consuming plants is a good thing for water consumption among many other reasons!).

Other than water, what are good ways to hydrate (village juice, coconut water)?

I am a firm believer that filtered water (with some fresh lemon juice for that extra thirst quenching punch!) is the best way to hydrate and rehydrate, but it can be nice and necessary, especially in the heat of the summer in North Carolina, to add in a coconut water, an alkalizing green juice, or a Nuun Hydration tab (or a banana along with your water to restore potassium and sodium levels post a super intense, sweaty workout).

Credit: Suzie Vinograd

Make sure to follow Suzie’s Instagram for daily health tips, motivations, and food envy!



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