People on a low-carb vegan diet lost over one kilo more over six months than those doing a high-carb version, a study in the British Medical Journal found. The low carbers also had bigger drops in LDL cholesterol and triglycerides by the end of the study. Both these improvements can increase your energy levels and overall health in midlife. But you probably need to tweak what you eat even more to really boost your energy for exercise and get the most out of your workouts. This is also straightforward to do. Eat low-GI carbs beforehand and recover with protein. Oh and don’t forget your electrolytes either. You’ll then have plenty of energy to crush your Papayya sessions and not run out of steam mid-workout. 

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Smart pre-workout snacking

Have a snack sometime in the hour to hour-and-a-half before your workout so you turn up to your session ready to give it your all and not feel weak or hungry half way through. It’s best to have some sort of low-GI carb. Carbs are your body's preferred fuel source and low-GI carbs release energy slowly to keep your blood sugar stable. So you don't have to worry about them not fitting in with your diet. A small serving of lentils or chickpeas is all you need, or you can even do a handful of berries if you want something sweeter. You can also add a bit of fat to help keep you satiated for longer (because hangry workouts are the worst). Grab an avocado, slice in half, sprinkle on some toasted pumpkin seeds and devour. Hopefully you’re on the avocado train by now but if not a handful of walnuts or almonds also work perfectly. 

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What to eat for a fast recovery

How well you recover after your workout has a direct impact on your energy levels the next day, not to mention your next workout. And the best thing you can do for recovery? Protein. And you want to consume this protein within an hour or so of your workout ending. This when your muscles are in repair mode and will put protein to best use. Your muscles also need a bit longer to recover as you get older, so it’s now even more important to get your post-workout eating right. Around 20–25 grams of protein after exercise has been found to maximize muscle repair and growth so that’s the amount to aim for. Getting enough protein consistently also helps your body burn fat and preserve or gain muscle at the same time, which will help you look and feel your best in midlife. 

A smoothie is a great low-carb choice that’s easy to get down after your session. Make it with pea protein as it’s high in BCAAs or branched-chain amino acids which are essential amino acids that boost muscle growth. Also add almond milk (unsweetened for low-carb goodness) and if you have any spinach use that too and your muscles will thank you. Spinach has magnesium and potassium which are both great for muscle function and recovery. 

Remember your electrolytes 

When you stop eating carbs or at least eat less of them, your body doesn’t store as much glycogen. Glycogen is partially made of water and each gram of glycogen carries three grams of water with it. This means you drop water weight when you use up your glycogen stores and this usually is a good thing. The catch is that vital electrolytes like sodium, calcium, potassium and magnesium are also flushed out at the same time. You’re also more prone to electrolyte imbalances when you’re older which leave you fatigued and your workouts lacklustre. The right foods rich in electrolytes will keep your energy levels stable before, during, and after your workouts. First? Eat your greens…as the saying goes. Spinach, kale and broccoli are all great sources of magnesium, calcium and potassium in particular. Avocado is also one of the best sources of potassium around. Pumpkin, chia and sunflower seeds are all rich in magnesium and chia seeds actually double as a source of calcium too.

Eating to boost your energy for exercise doesn’t have to be complicated, even on a low-carb vegan diet. Get the basics right and you’ll feel the difference in no time. 

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