Choosing what to eat
before you hit the gym may not be a simple task, but it’s definitely worth the
effort. If you want to reach your fitness goals, your body needs fuel in the
form of proper nutrition. What you consume
after the workout is also very important. Proper nutrition will give your body
what it needs in order to recover and grow muscle mass. All in all, the foods
you consume before and after exercise will help you make the most of your
workout sessions.
Best Pre and Post Workout Nutrition and Supplements
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If you don’t eat before
hitting the gym, you might feel dizzy, lethargic, or even nauseated. It also
increases the chances of you ending up injured. But even if none of this happens, not consuming enough food will have a negative effect on your performance. Apart from food intake, there is a need to take the best multivitamin for bodybuilders too.
1. Choose Foods That
Contain Carbs
The reason for this
is simple: carbs provide energy. When you consume carbs, they break down into
glucose, go inside your muscles, and give you the fuel you need to work out at
maximum capacity. Not eating enough carbs before a workout will most likely
make you feel tired and weak. Some great foods to eat for a quick energy boost
are:
oatmeal
rice cake
granola bar
whole-wheat toast
piece of fruit
2. Ensure Your Pre-workout
Food Contains Protein
Besides carbs, you
also need to eat some protein, especially if you’re doing strength training.
During strength-training (like lifting weights), small tears are created in the
muscles. The body tries to repair these tears when you rest, at the same time
growing and strengthening your muscles. And to do this, it needs protein.
Some of the best
protein sources are:
Greek yogurt
nuts
a glass of soy milk
slice of turkey
hard-boiled egg
Avoid eating too much
before you hit the gym to avoid upsetting your stomach during the training
session.
Examples of
pre-workout snacks:
Smoothie made with 2
cups of veggies and 1 cup of fruit
Mixed nuts &
dried fruits
Granola bar
Rice cakes with
peanut butter
Oatmeal with fruit
and peanut butter
Baked salmon, roasted
veggies, and brown rice
Chicken with quinoa
and grilled veggies
Greek yogurt with
berries and granola
Pear or apple with
peanut butter
3. Hydrate
Don’t forget to drink
lots of water to hydrate your body before hitting the gym. To determine your
hydration status, check your urine’s color in the morning. If the color is
light, it means you’re properly hydrated but if the color is dark, you need to
drink more water.
Start by drinking 2
cups of water about 2-3 hours before the training session, and another cup
about 15 minutes before the workout. If you aren’t properly hydrated, you may
experience muscle spasms or cramps, as well as low energy levels.
It is also important
to drink water during the training session. Make sure to drink a cup of water
every 15-30 minutes, especially if you’re working out in a heated gym and
sweating profusely.
4. Choose the Best Timing
for Your Pre-Workout Meal
The best time to eat
is about half an hour to 3 hours before the workout. However, it is best to
experiment and see which time frame works best for you. If you are exercising
in the morning, you might not be able to eat a whole meal, so a small breakfast
or a quick snack will do the trick. A new preworkout supplement that is stronger than most is called Convict. It is not only a preworkout supplement, but also acts like a fat burner such as Lipodrene.
5. Find the Best
Alternatives
Many people don’t
always have the time to eat a proper meal before their workout. Luckily, there
is a quick fix: protein powders. They come in different flavors and can be
prepared in a heartbeat. Whatever you do, don’t exercise on an empty stomach.
What to Eat After a
Workout
Eating after the
training session allows you to restore the glycogen that has been used up. It
also speeds up muscle recovery, especially after strength training. In
addition, food contains electrolytes which you lose when sweating profusely.
If you don’t eat
after the training session, you might experience blood sugar drop and feel
tired. If you are experiencing digestive issues or low blood sugar levels, visit PricePro Canadian pharmacy to get affordable and suitable treatment meds for yourself.
1. Eat Protein and Carbs
As mentioned before,
exercising makes you use up the glycogen reserves and tears your muscles.
That’s why your post-workout meal should contain complex carbs that break down
slowly such as:
brown rice
quinoa
whole wheat bread
nuts
It should also
contain healthy protein such as:
fish
beans
tofu
Here are some great
meals to eat after your workout:
One or two
hard-boiled eggs with whole wheat toast
Whole wheat pita with
two tablespoons of hummus and grilled veggies
Green smoothie with
protein powder
Graham crackers with
nut butter
Vegetable omelet with
roasted potatoes and avocado
Steamed trout with
sautéed spinach and baked sweet potato
Whole wheat toast
with ½ sliced banana and nut butter
A cup of chocolate
milk.
2. Eat Right After the
Workout
When you work out,
your body uses up all the energy it needs in order to function properly. That’s
why you need to eat ASAP and restore this energy. If you can’t eat a full meal
immediately, have a quick snack or a protein powder shake, then eat the meal
later.
3. Rehydrate
Just because you’re
done working out, doesn’t mean you should stop drinking water. You need to
replenish the fluids lost while sweating right after the training session.
Main Takeaways
Your body needs carbs
to fuel the muscles.
It also needs protein
to help repair and build muscles.
Eat a combination of
carbs and protein about 30 minutes to 3 hours before the workout and
immediately after the workout.
Drink plenty of
water.
The beauty of
nutrition is that it can be customized to fit personal needs and preferences.
Experiment to find out what works best for your body.
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