Eating before a workout based on situations, but eating after workout is good and beneficial. Some researches show that eating after workout may recover some nutrients deficiencies.
Eating after workout is important if you workout fast. If you eat several hours before exercise, ingested nutrients may still present in blood in high concentrations during and after workout. In this case, these nutrients can aid recovery. If you choose exercise faster,
Particularly it is important to eat after workout soon. Eating a meal containing carbs and protein after faster exercise may led to increase production of protein in body.
Some studies show that eating before a workout may increase the performance. It often recommended to workout empty stomach before breakfast, it is actually fasted state. It help to lose weight.
What to Eat before and after Workout?
Right foods to eat that boost up results. Like a car use gas, our body needs carbohydrates for fuel. Eat mini snacks or meal 3-4 hours before workout. After exercise our body is ready to refuel and rebuild muscle tissues. Eat and drink within 1 hour of finishing task.
Ideally, fuel up 2 hours before exercise:
- Hydrating yourself.
- Eating healthy carbs such as whole grain cereals, whole wheat toast, low fat or fat free yogurt, whole grain pasta, brown rice, fruits and vegetables.
- Avoid saturated fat and even lots of protein. Because this type of fuel digest slowly and take away oxygen and energy delivering blood from muscles.
If you only have 5-10 minutes before exercise, then eat a piece of fruit such as apple or banana.
Before: PB & J:
The bread and jelly give carbs and peanut butter add a dose of protein, which help you feel full. In fact, a research tells that eating a small amount of peanuts may help to maintain healthy weight.
Before: Oatmeal with low fat milk and fruit:
Start your day with a bowl of high fiber foods, whole grain oatmeal and fruit. Your body in this way digest carbs more slowly and your glucose level become steadier. This meal or snack give extra energy for longer period of activity. For some dose of protein and bone binding calcium, add some low-fat milk.
Before: Fruit and Yogurt smoothies:
Smoothies are easily to digest. But may store high version of added sugar. Wipe up version yogurt and fruits, which is energy boosting and add water.
Before: Trail Mix:
Trail mix is a good and the very best snack for workout. Raisins give you quick energy. And mix them with a handful of few almonds that give protein and heart healthy saturated fats. They also contain anti-oxidants that provide you more better results.
Before: Low Fat Latte and An Apple:
If you are a coffee drinker, sip a latte. You will get your protein from milk and caffeine may ease your muscle soreness. Pair it with an apple of high carbs.
Note: Caffeine can mess with sleep, so avoid it in afternoon. You can swap it with a glass of low-fat milk.
Before only 5-10 minutes, banana is good snack. Easily digest and power up in minutes. It is a good source of anti-oxidants and potassium, which are good or beneficial for muscle cramps.
After: Egg and Whole Wheat Toast:
The toast gives back energy that burned during exercise. And fiber keep blood sugar level normal. An egg to boost results. It contains high protein and all essential amino acids that build muscle.
After: Chocolate Milk:
Childhood favorite has ideal ratio of carbs to protein, about 4 to 1 to refuel and rebuild up of muscles. On study show that 1 glass of chocolate milk recovery quickly after workout. Chocolate milk contain 90% water, so it replaces some fluids that lose during workout.
After: Whole Grain Turkey Wrap:
Whole grains give high fiber carbs, while the turkey contain 19 grams of protein in 3 ounce serving. And mayo with creamy avocado, give high potassium and magnesium, these 2 minerals can fend off muscle’s cramps. Avocado also contain heart healthy unsaturated fats and plenty of vitamins.
After: Salmon with Sweet Potato:
Fish contain protein and omega-3 fatty acid and heart healthy fats that reduce inflammation that caused by workout. Pair salmon with potato give 23 grams of carbs and 3.8 grams of fiber to keep full. You also get vitamin A for immune boosting. Swap creams, butter with olive oil.
After: Chicken Brown Rice and Vegies:
Skinless chicken breast half of 1 pack contain 27 grams of protein with 142 calories. It also contains immune boosting vitamin B6. Serve it with brown rice and vegies for right combo of carbs and nutrients.
Before, During and After: Drink up:
- Before exercise: about 2-3 cups.
- During exercise: about ½ to 1 cup after every 20 minutes.
- After exercise: about 2-3 cups for every pound, you lose during exercise.
Foods to Avoid:
- Greasy foods.
- Fats takes long time to digest, so it upset stomach.
- For some people, lot of protein and fiber doesn’t mix with exercise.
- Everybody is different, so pay attention to what you work.