Usually, before an intense workout session, we shouldn’t eat anything that makes us feel that we’re loaded completely. We need to eat light foods that don’t make us feel bloated halfway through our workout session, yet giving us the extra energy needed to blaze through the session.
Ideally, any sort of pre-workout foods should be consumed 1-2.5hrs before the session, to avoid any uneasiness during the workout.
So let’s jump right into ‘what foods to consume before working out’.
1.The classic Peanut butter and jelly(PB&J): byfar the easiest and fastest to make,the bread and jelly in this lunchbox staple serve up the carbs. They give you the energy your muscles need during exercise.
The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges. In fact, research shows that eating small amounts of peanuts can help you maintain a healthy weight.
2.Fruit and Yogurt smoothie:One of the best combinations to a smoothie, Fruity punch! with the smooth yogurt texture.
Smoothies are high in protein and fiber may even aid weight loss by keeping you full.Smoothies are easy to digest, so you won’t feel sluggish during your workout. But many store-bought versions are high in added sugar.
Whip up your own version with protein-rich yogurt and fruit, which packs in energy-boosting carbs. Blend it with water or ice to help you stay hydrated. Research shows that not getting enough fluids can zap your strength and endurance.
3.Bananas:According to experts, bananas are the perfect pre-workout food. They are packed with carbs (for fuel) and lots of potassium. It helps in optimal nerve and muscle function during the workout. It will facilitate slow release of glucose into your bloodstream.
They are easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. Toss one into your gym bag for a last-minute snack. Also it’s necessary to know that bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead to tooth decay.
Now after the intense, blazing workout session your body is in need of rest and food to get your energy back up, your body is like a machine if you don’t take good care of it, sooner or later it will break down.
So, after work out or post workout meals are very important as your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
Let’s jump into ‘what foods to consume after workrking out’.
1.Chocolate Milk:Recent studies have shown that drinking chocolate milk after exercising is advantageous because of its protein content. Every cup of chocolate milk contains between eight and 11 grams of protein. Experts say that ideally you will want to consume between 15g and 25g of protein after a workout, which equals between 500ml and 750ml of chocolate milk.(source:https://uamshealth.com/medical-myths/)
Most of you have been drinking chocolate milk from your childhood, chocolate milk actually has the ideal ratio of carbs to protein which is 4:1 also, chocolate milk is 90% water, so it replaces some of the fluids you lose during exercise.
2.Greek Yogurt and fruit: These two also have the ideal combination of carbs to protein which heps in muscle recovery.
1 cup of this creamy treat offers 20 grams dose of protein. You can add even more nutrition by topping your bowl with fruit to add energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more benefit. Research shows that eating them after a workout can help with the muscle inflammation brought on by exercise.
Also,Greek Yogurt should be considered as a viable post-exercise, whole food, protein source for individuals beginning a resistance training program with the goal of increasing strength and lean mass and decreasing fat mass.
3.Coconut water or Just Water: If yor’re working out for less than 1-1.5hrs then just water is probably fine. It is important to keep your self well hydrated after a workout session as water regulates your body temperature and lubricates your joints.If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness and what not, So it is best to stay hydrated at all times.
Coconut water is also a very good option as coconut water contains high levels of electrolytes such as potassium and magnesium. In 2012, one study found coconut water to be just as beneficial for post-workout recovery as both sports drinks and just water.
Coconut water is a great natural sports drink as drinking coconut water helps in fighting fatigue, exhaustion and also is one of the best energy boosting drinks.
What foods to avoid after a workout session?
- Sports drinks– Unless you’re a professional marathon runner there’s no need for you to actually drink these, as mostly all of them conatain high amounts of sugars and chemicals which aren’t that healthy.
- Caffine drinks– Caffeinated beverages such as coffee can be a beneficial energy boost prior to a workout and may even enhance performance. but drinking them after a workout out will dehydrate you even more!
- Oily and Greasy foods– This is pretty obvious as these foods make you feel bloated and sluggish as they contain high-fat content which isn’t reallt good for muscle recovery either, so best to aviod them.
- Salty foods(chips or crisps)– This again, will cause dehydration because of the high salt content and it isn’t good after workout as you’ve already fluids and this isn’t really helping either, again avoid it!
Hope this post was helpful in guiding you through what to eat and what not to eat!
So anyways, stay healthy and stay fit!
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