What to eat before workouts and after workout/gym foods.
Ready to feel the burn? These foods will fuel you up the right way.
We all want to get the most out of a workout – to train harder, spin faster, run quicker, jump higher. And, while many of us prepare mentally for a challenging workout, we sometimes forget to fuel the engine or to do it properly.
There are certain best foods to eat before working out that will help our bodies prepare, and which can maximize your efforts in the gym While we all have different nutritional requirements, these known foods which are the perfect balance of fats, carbs, and protein can fuel your body, stave off hunger, fight fatigue, and even aid recovery. So, are you ready to munch your way to success?
General Pre-Workout Foods:
1. Bananas
2. Oats
3. Grilled Chicken, Broccoli, And Sweet Potato
If you are working on building muscle mass or plan to hit Circuit training hard, then this combo is a must-try. Although it is more of a meal than a snack, there’s a reason pro-athletes chow down on this regularly – and we think it’s time you gave it a go.
4. Dried Fruit
For a quick, easy and good pre-workout food, fix yourself some dried berries, apricots, figs, and pineapple. Dried fruits are a good source of simple carbohydrates that are easily digestible – so grab a handful.
5. Whole Grain Bread
6 Fruit And Greek Yogurt
This is a killer combo. The fruit is full of carbohydrates while Greek yogurt packs a protein-filled punch. Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium. Why do they go together? The carbs in the fruit break down quickly and are used as fuel during your workout, while the protein is stored a little longer and is used to prevent muscle damage, so it really is a perfect pairing.
7. Trail Mix
Nuts do have a high-fat content, but they provide the protein and calories required if you are trying to gain muscle mass. For those whose goal is weight loss, steer clear. If you want to buy pre-prepared trail mix from supermarkets, skip the ones containing chocolate or yogurt -coated nuts.
Top Tip:
Make sure you eat your meal and snack 30-90 minutes before you work out, so you don’t feel bloated. If eating a larger meal, wait the full 90 minutes, but if you’re sticking with a snack, 30 minutes should be fine.
Bonus: feel free to save and share this infographic.
Pre-Workout Meals For Specific Goals
1. For Bodybuilding
As a bodybuilder, you’re trying to stay lean and build plenty of muscle. Consuming a small meal about an hour before your workout–not a heavy one that will sit lean in your stomach–will help you see the muscle growth you’re looking for. Your small meal should be made up of equal parts lean protein and carbs. Some great ideas include:
Egg whites
Whey protein isolate
Fruit, including oranges, strawberries, or apples
Brown rice or long-grain white rice
Oatmeal
Wheat pasta
Chicken or turkey
Note that timing and portion control are critical in this pre-workout meal. You want to eat enough to give you energy and fuel your muscles throughout your workout, but you also want to be sure that you’re eating early enough and light enough that your food won’t sit heavy in your stomach, slowing you down throughout your workout. Combining some of the sources of lean protein mentioned above with the quicker-digesting carbohydrates about an hour before your workout will ensure that you get the nutrition punch you need to keep building muscle.
Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle.
Protein, Carbs and Fat
A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a practical way to achieve this.
Eat your post-workout meal within 45 minutes of exercising. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.
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