No matter if you are a fitness enthusiast or a seasonal bird, good nutrition will always help you stand by and sustain during the aggressive and is also a sports training session. It is necessary to select suitable foods that can provide you with proper nutrition during the pre- as well as the post-workout sessions.
In today's blog, I have shared the list of foods that can help to fulfill both the pre and post-workout nutrition needs of your body. Read the blog till the end to know more.
Pre-workout Nutrition
The main aim of consuming meals before the workouts is to cater proper nutrition to your body and perform the workouts properly with the correct body demands. However, it is necessary to involve foods rich in carbs to provide you with the right amount of energy and protein to help supply your muscles with the right amino acids during the workout sessions. Here is a list of some effective pre-workout meals which you can add to your routine before the workout. Here is a list of the foods that provide the proper amount of carbs and protein to your body.
● Smoothie with a blend of fruits and protein powder.
● An oatmeal garnished with fruits and milk.
● Apple with nut butter like peanut, almond etc.
● Greek yogurt with a blend of fruits garnished with nuts.
● Trail mix that involves both the nuts and the fruits.
● Peanut butter and jelly or peanut butter with the banana sandwich.
When should the meals be eaten before a workout?
It is suggested to eat the meals at least 2-3 hours before the workout, as it will be digested and will help you to provide the right amount of strength during the workouts. Eating immediately and performing workouts can cause digestive discomfort because the body does two different things at the same time. On one side you are pushing your stomach to digest the food; on the other hand, at the same time, you are pushing your muscles to perform workouts.
Post-workout Nutrition
Post-workout nutrition is more complex than pre-workout nutrition, as it demands everything that your body needs to repair and recover from the
training triggers that the workouts provide. Just like pre-workout nutrition, even in post-workout nutrition, the carbs and the protein are necessary to supply your body with the proper amount of energy and recover from the energy loss. Here is a list of some best foods which can supply the proper amount of nutrition to your body after the workouts.
● An egg and a whole wheat toast
● Greek yogurt with a blend of fruits
● Energy bars or a fruit custard
● Low-fat chocolate milk
When should the meals be eaten after a workout?
The answer to this is as soon as possible. One of the importance of sports training sessions is to follow a proper diet during the sessions. Just immediately after the workout is over, try consuming the food within 30 to 60 minutes after the workout as it will help your body to absorb energy faster, which was used in the workout section. Thus, it is best to eat as soon as possible after the workout.
How does food fuel the body after exercise?
Many of us stay confused if we should consume food either after the workout or before the workout. And the answer to this is here. We can fuel our bodies with some amount of energy and endurance to perform the exercise by eating some meals before the workout sessions. After that, the meals are taken after the post-workout to cater for the nutrition needed to help your body regain energy. Make sure that you eat enough carbs as it will help you to sustain longer during the workouts and also protein so that it can help to rebuild the muscle mass again that has been lost during the workout session. Hence, add light foods high in nutrition before and after your workout.
Healthy Tips to Follow for Fitness Geeks!
Here are some fitness tips for sports enthusiasts to follow.
Hydration
Try to stay hydrated as much as possible, especially before and after the workout or any sports activity. Drinking enough water before the workouts can help to retain the water from the body during the workout, and after workouts. Thus, it is necessary to stay hydrated for better performance and to prevent water loss from the body. Drink water to your body's needs and the amount of water you lose during physical activities.
Healthy Diet
A healthy diet is the key to everything. Try to add foods that are rich in vitamins and minerals to fulfil your body's daily needs. Flex your diet based on the type of workout you're engaged in. If your routine involves high aerobic, cardio or strength training, make your diet based on that, whereas if your routine includes anaerobic exercises, then keep your diet accordingly.
Avoid Junks
Reduce or try avoiding junk as much as possible. Avoid greasy or fatty foods as they take a long time to digest and might upset your stomach. However, it depends on the individual body's needs, where lots of fibre or protein doesn't mix with exercise. Hence, everybody is different and has different demands.
Frequently Asked Questions Pre and Post-workout Nutrition
What is necessary before and after the workout?
Proper fuel and hydration are necessary both before and after the workout to perform properly and give your best at the workout. Analyze your body's needs and cater to them properly as it is required for a more optimized performance.
What is the best fuel for your body?
Try to fuel your body with whole-grain cereals with healthy carbohydrates to strengthen your body, which can serve as a nutrition supply. Some best examples of such foods are fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables, etc.
Suggest some best drinks to drink after a workout.
Here are some best drinks to drink after workouts
● Water
● Fresh fruit juice
● Smoothies
● Chocolate milk
● Protein shake
● Coconut water
● Vegetable juice
Both pre and post-workout nutrition are essential to cater for your body with proper fuel. See to it that you also stay hydrated to avoid water loss or dehydration during the workouts. So, upgrade your body with essential nutrients for more optimized performance.
You must be logged in to post a comment.