Foods To Eat Before And After Workout
Regular exercise not only keeps us active throughout the day but also helps in reducing stress, improves your mood, boosts metabolism, and reduces the risk of cardiovascular diseases, type 2 diabetes, and helps you to stay in shape. So, it's quite important to eat the right food before and after the workout.
Because the right food before and after a workout easily boosts your results and they give you the energy to power through a jog or any fitness activity. And once you're done with the workout, eating food with a combination of protein and carbs helps you in building muscles.
If you want to gain the benefits of exercise as well as the food you're taking, check out the complete article to find some best foods to eat before and after a workout.
What Is The Importance Of Eating Food Before Workout?
Whether you eat or not before the exercise, your body burns the same amount of calories and this is the reason why you'll see some results in muscle loss if you regularly work out on an empty stomach.
Why You Should Eat Before Workout?
When you're hungry, your body goes into survival mode and absorbs proteins from the muscles instead of from your kidneys and liver. When this happens, you lose muscle mass that results in slowing down your metabolism and making it harder to lose weight.
So, if you're not eating before the workout means you're not providing yourself enough protein to power through an intense workout session.
What To Eat Before Exercise?
Your pre-workout snacks should include carbohydrates which break down into glucose and enter the muscle cells and provide enough energy. Including protein in your pre-workout schedule helps the muscles to heal faster and grow stronger.
Banana has a high content of carbohydrates and potassium that aids in maintaining muscle and nerve function. This is recommended as the priority for those who exercise regularly. You can even combine medium banana with ½ cup of yogurt that tastes delicious.
- Open Egg Sandwich:
Take two boiled eggs by removing yolk, slice them and place them on whole-wheat toast which works perfectly for your pre-workout snack. The protein in eggs helps in building muscles and the whole wheat bread gives you energy.
A bowl of hot oatmeal, topped with some seeds is considered to be the perfect pre-workout food for those who are planning and engaging in a continuous workout. The high content of fiber and carbs in oats keep you energized and helps in a gradual release of sugar. It also keeps you satiated for longer periods.
- Peanut Butter Sandwich:
A tablespoon of peanut butter contains 90 calories and 8 grams of fat, when it is combined with whole wheat bread, it gives you the body energy to sustain a tough session.
Getting proteins after a workout is also necessary for speedy muscle recovery and it must be included after weight training sessions. Try to eat a snack within 20 minutes after a workout session and follow it up with a full meal after three hours.
What To Eat After Exercise?
- Dried Fruits:
If you're unable to find the time to plan post-pre-workout snacks, a handful of dried fruits and nuts perfectly fits your routine. Nuts provide protein while the dried fruits contain carbohydrates that give you energy. Opt for a mix of almonds, walnuts, cranberries, and raisins.
Smoothies are the best way to replenish your energy after a workout. Try to mix up different varieties of fruits, vegetables, and nuts mixed with curd. Or you can easily blend protein powder by adding weight loss smoothies, you can even try green smoothies which provide ample nutrition.
Chicken breast has a higher protein to fat than any part of the chicken and it is a great source of lean protein too. Cut half of the fat content by removing the skin of the breast and enjoy it grilled, boiled - in a salad or with a soup.
- Whey Protein:
According to research, we need 1.5 to 2 grams of protein for each pound of our body weight. So, pick a protein powder that suits your fitness program and consume it immediately after your workout.
- Fruits And Yogurt:
Yogurt contains 100-150 calories, 2 grams of saturated fat, 8-10 grams of protein, and 20 grams of sugar. Mixing yogurt with fresh fruits gives you additional benefits of vitamins, minerals, and antioxidants.