Deciding what to eat before and after your workout can be a difficult task. Eating too much food before a workout can make you feel like you are dragging at the gym and may cause nausea or cramping. On the other hand, by eating too little or not at all before a workout can leave you feeling very weak and tired due to low blood sugar. Just as important is what you should eat after your workout, as it determines how well your body recovers from exercise.
Nowadays people are more stressed than ever with very little free time. Therefore, it is essential to make the most out of daily exercise. Pre- and post-workout foods are key. The challenge: there is a general misconception about what foods and nutrients actually do for recovery and reaching your workout goals.
Here’s a list of the best pre-workout foods
Oats
A bowl of oats porridge dish is the perfect fuel for those who exercise in the mornings. This superfood makes one feel satiated after an overnight fast and it is loaded with carbohydrates, the main source of energy for our bodies. The high content of fibre present in oats leads to a gradual release of sugar into your bloodstream, keeping your stamina level high for long.
Grilled chicken
Individuals who work out in the evenings or late at night can enjoy two pieces of grilled chicken with a small bowl of rice or baked potatoes on the side. While chicken is a good source of protein , brown rice and potatoes also contain essential carbs that increase energy and endurance.
Sprouts
Enjoy a bowl-full of sprouts salad or chana chaat an hour or half n hour before your workout. Sprouts and legumes are known that they are rich source of protein for vegetarians and contain a decent amount of complex carbohydrates.
Whole grain bread
Firstly opt for a bread slice or two when you don’t have the time to cook. Whole-grain bread contains a generous dose of carbohydrates. Top it with peanut butter or honey to give you a shot of strength. But remember to eat it at least 1to2 hours before gymming.
Eggs
Have a two-egg omelette liberally that is sprinkled with vegetables an hour or two before weight training. Add a slice of bread if you do more cardio. Eggs have the highest bioavailable protein– which signifies how efficiently a protein can be absorbed by the body – and they are yummy too.
Bananas
Everyone should eat a banana every day. Banana’s are not only rich in complex digestible carbohydrates but also in potassium, which helps in maintaining nerve and muscle function. Generally body doesn’t store potassium for long, so you should eat a medium banana 30-45 minutes before exercising. Add half cup of yogurt to up the protein quotient.
Caffeine
When you are in no mood to eat, savour a big mug of milk tea or coffee before heading to the gym. While milk generally provides a modest amount of carbohydrates and protein, research has shown that caffeine enhances your workout performance. It supplies energy to the muscles and prompts them to burn stored fat rather than carbs for energy.
Here are foods that will transform your post-workout
Sandwich wraps
Wraps that are made with whole-grain bread and wholesome ingredients like turkey, chicken, lettuce or tomatoes provide a good combination of complex carbohydrates, which won’t give you a post-workout insulin surge and proteins, which will help your muscles repair themselves for future growth and development. Adding mixed vegetables to your wrap will generally increase its nutritional value and the micronutrients you get from your post-workout meal. Sandwich wraps are also convenient and portable.
Fruits and almonds
Fruits generally provide healthy carbohydrates that will give you a quick energy boost, as well as multiple antioxidants, vitamins, and minerals. Incorporating a pear, apple or banana in your post-workout snack can help keep calories low and nutrition sweet and easy. Adding few almonds generally gives you protein and healthy fats, additional energy sources to work from and material to further repair and build your muscles.
Greek yogurt
Greek yogurt is very healthy, protein-packed option for a post-workout meal. It also makes an excellent base for post-workout smoothies, or it can be easily added to other dishes, such as dips, sauces or mixed in for a tangy kick of protein. It makes an excellent choice because it has significantly more protein than regular yogurt, and servings today come light or fat-free, giving athletes an option for what kind of nutritional value they seek from Greek yogurt. It also provides a boost of calcium, making it excellent for bone health as well as muscle development.
Chocolate milk
One of the most amazing but good choices for a post-workout meal is chocolate milk. Typically associated with elementary school and it is assumed to be a sugar-laden waste of calories, chocolate milk is actually surprisingly nutritious, particularly for a post-workout meal.
Your post-workout and pre workout foods should replenish your energy, they also help repair your exhausted muscles, and keep your digestion moving without overloading it, undoing all your hard work or giving you a rush of insulin after exercise. Check out these above both pre and post workout food healthy choices to improve your recovery and help build a stronger you. However, if you need a wider range of healthy after-workout foods, look for low-fat, gluten-free, high-protein items that boost your muscle building rate and help you strengthen your physique.
