Food is the fuel for your body. When you workout, eating the right food prior to that can bring a difference between staying energized and feeling lethargic. Eating the right food after a workout replenishes lost nutrients and helps the muscles to recover.
Exercise nutrition tips vary based on one’s athletic level and activity. If you want to make the most from your workout routine, follow the pre and post-workout nutrition tips discussed here.
Pre-workout trips
One of the most important things to keep in mind before you exercise is to avoid eating before any exercise. The physical demands of digestion should not interfere with the physical demands of your workout. Eating too close to a workout can result in gastrointestinal problems, like heartburn, which can stop you from performing your best.
1. Eat at least one hour before workout
For best performance, the doctors and fitness experts recommend fueling your body within one hour. It has been proved by several studies that eating before exercise can improve performance.
2. Focus on carbohydrates that are healthy for your body
Carbohydrates are one of the major sources of energy. The human body has the tendency to convert carbohydrates into glycogen, an energy source which is stored in the muscles for whenever you require it. During the exercise, carbohydrates keep the functioning of muscles proper and prevent cramping. As the human body digests carbohydrates faster compared to protein, they provide instant fuel to your muscles. Carbs must make up two-thirds of your diet, but make sure you choose them wisely.
- Skip processed and sugary carbohydrates. Eating healthy and exercising regularly means saying no to cookies, candy, and cakes. During a workout, your body will burn through these fast. Sweets are the empty calories and do not offer any kind of essential nutrients to your body fit.
- Intake of complex carbs. You should eat potatoes, brown rice, whole grain pasta, whole grain bread, fruits and vegetables, and whole-grain cereals.
3. Limit the protein
Protein is not a perfect energy source for exercise. It simply takes too much time for your body to process the protein so that it can be a fuel during a workout or a cross-training session. However, protein is a significant part of a balanced diet as it helps in building and repairing muscles. Protein should make up just one-third of the foods on your plate at every meal. It is also significant to choose the right protein source.
- Stop eating high-fat proteins- Say not to food items like fried or fatty meats and fast foods like fried chicken, hot dogs, and burgers.
- Take lean proteins- Say yes to lean cuts of chicken, pork, turkey, fish, eggs, shellfish, low-fat cheese, yoghurt, and milk. Legume and beans, like black beans and pinto, lentils and black-eyed peas are some of the best sources of pre-workout protein.
Few Healthy Pre-Workout Snacks
- A banana and peanut butter sandwich
- Cashew or almond butter with sliced whole fruits like pears or strawberries
- Oatmeal with nuts or berries and low-fat milk
- Black beans or hummus with a whole grain pita bread
- Apple slices and cheese
Post-workout tips
- Eat or drink immediately after a workout
Doctors recommend it is very important to replenish the body within 15 minutes of working out. Begin with a carbohydrate-rich snack, smoothie or sports drink. To help the muscles recover, eat a more balanced meal within two hours of the workout.
2. Hydrate
If you exercise for more than an hour or if you sweat excessively, it is very important to hydrate your body during the exercise, either with a sports drink or water. Or else, be sure to work out after the workout.
Few Healthy Post Workout foods
- Low-fat chocolate milk
- A smoothie with yoghurt or low-fat milk
- Peanut butter crackers
- Granola bars
- A chicken wrap of whole-grain turkey