So I thought I’d try get the most out of it by researching what FODMAP-friendly foods are best to eat before and after exercising, before making my own post-workout dish.
Low FODMAP Pre-workout Foods
It’s important to eat something about an hour or two before you exercise so you have enough energy to keep you going. Slow-release carbohydrates are ideal for before exercise as they keep your blood sugar levels stable, while giving you loads of energy. This includes:
- Brown rice
E.G. of perfect pre-workout meal: oat-based banana pancakes
It’s also a good idea to have a small snack about half-an-hour before, like an energy bar or a fruit smoothie. Avoid saturated fats and quick release carbohydrates, such as white bread and potatoes.
Low FODMAP Post-workout Foods
To help your muscles recover and to help you regain energy, eat a protein plentiful meal with a bit of carbs within a couple of hours of exercising. This includes:
- Meat with rice / potatoes
- Fish with rice / potatoes
- Eggs with gluten-free bread
E.G. of perfect post-workout meal: salad nicoise
Make sure you stay hydrated throughout with lots of water.