Fitness Guru Lisa Austin Sets Us Straight...

Fake nails are a bitch to remove.  So are the five pounds you put on multi-tasking the buffet at your BFF's Jersey Shore party. 

But before you hit the gym this week, we want you to think about food again. Food that doesn't come in a neon-colored wrapper. Why? Because eating the right foods before and after a sweat session can make all the difference Snooki.

No matter if you are vegan, vegetarian or flexitarian, your body requires the correct amount and balance of macronutrients (proteins, carbohydrates and fats) for optimum performance. What most people don’t realize is that not eating enough calories, or the right foods for the type and intensity of workout, can be detrimental. In fact, the body will start to break down its own fat, followed by muscle. Talk about being counterproductive.

So What Should You Eat?

There is much confusion over how much protein an individual needs, and there is no one-size-fits-all answer. In the U.S., the average adult gets about 15 percent of their calories from protein. But all proteins are not alike. Vegetable sources of protein such as beans, nuts and whole grains do not contain all the essential amino acids needed to build new proteins, so it’s essential for vegans to eat a wide variety of food sources including:

• Legumes
• Soy
• Quinoa
• Almond butter
• Hemp protein powder (makes a yummy shake)
• Rice protein powder (good in smoothies)

Protein Is Not The Whole Story

According to Lisa Austin, elite trainer at The Pinnacle, a unique desert wellness retreat focusing on personalized fitness and nutrition plans, both the timing and the type of food consumed can impact the benefits of exercise. Here's Lisa's Pre- and Post- Workout Food Guide:

Pre-workout

Glucose, the main type of sugar in the blood created by the breakdown of carbohydrates, is the preferred energy source for most exercise. So a good pre-workout meal should include foods that are high in carbohydrates. We’re not talking highly processed carbs, but nutrient-dense complex carbs. So if you only have about 15 minutes before hitting the gym, the best bet would be a high glycemic carbohydrate such as a brown rice cake, paired with an easily digestible source of protein like a slice of soy cheese.

On the other hand, if you have a few hours before working out, and want to make sure you’ll have enough energy to make it through all the Asanas, a combo of protein, carbs and fat will do the trick.  Some ideas include:

• A handful of walnuts, a pear and a glass of almond milk
• 20 grams of hemp protein mixed with 10 oz of orange juice
• Almond or favorite nut butter with apple or grapes
• Nut and seed mix with coconut shred and dried fruit
• Kale salad with avocado and green peas

Post-workout

The best time to replace and replenish your energy stores is within 30-45 minutes after ending your workout. Ideally, your post-workout snack should come from a high glycemic starch coupled with a protein like:

    •    A yam and some quinoa
    •    Butternut squash soup with roasted brussels sprouts and pecans
    •    Roasted parsnips with black beans
    •    Spinach and arugula salad with sweet potato and alfalfa sprouts
    •    Any legume fits the bill since legumes contain both protein and carbohydrate

The key to healthy eating while working out is to focus on consuming a wide range of plant-based foods, grains, nuts and legumes.

Susan Emmer, FOOD Feature Editor
Susan is a certified whole health educator and coach treading on both wellness and green terrain. Earning an environmental studies degree before green was the new black, Susan is the co-owner of the boutique sustainability marketing and PR firm, Farmacy Agency. Follow her on Twitter at @wellnewsnetwork.