Everyone knows that athletes must plan their meals carefully in order to get the performance. But what about the rest of us who are working out daily?
If you want to get in shape and you’re working out daily between 30 and 60 minutes, you’ll be surprised to find out that this is not enough. You have to take care of what do you eat before or after workout.
If you have a healthy diet and consume enough calories so you can support your activity, you can eat whatever you want. But the basic rule is the following: find what is best for your body, and do the thing.
There are several advantages if you know how your body works and what it needs to function optimally. To have a normal weight for a healthy body you have to follow one thing: you have to burn more calories than you eat, but not less than it takes your body to stay healthy.
The amount and content of meals or snacks that you have before and after workout plays an important role in:
– your energy during exercise;
– how your body feels and rebuilds after your workout;
– how calories are used: for energy or stored as fat.
Foods To Eat Before And After Workout
Here’s what to eat or drink before and after workout:
Fluids Before Training
If you’re well hydrated, exercise will seem easier and will have a better effect on the body. Try to drink about a liter of water 1 or 2 hours before workout.
Snacks Or Meals Before
Your body works better if you eat a snack before workout. So there are two ways to do this:
1. Take a small snack (between 100 and 200 calories) 30 minutes before training. This meal must include simple carbohydrates and must be low in fat. This way it will digest quickly and the energy is used for working out. Here are some snacks ideas:
- Fruit juice;
- Fruit puree;
- Pineapple, apricot, banana, mango or watermelon;
- Soft drink for athletes;
- Protein bars (look for those that contain between 3 and 5 grams of protein, at least 15 grams of carbohydrates and no fat if possible).
2. Eat a balanced meal 1 or 2 hours before starting the workout. This is the best option for most of us. The meal is high in fats and proteins so you have to wait longer before starting your exercises. Ideal would be to eat half the calories you expect to burn during training. Here is what you can eat:
- Fruit and yogurt;
- Cereal with milk;
- A mix of dried fruits and nuts;
- Hummus and raw vegetables;
- Boiled eggs;
- Cottage cheese and fruits;
- A slice of bread with peanut butter or a chicken sandwich;
- Grain crackers with peanut butter or cheese;
- Protein bars.
The Best Foods To Eat After A Workout
- boiled eggs (one egg has 70 calories and 6.3g of protein);
- quinoa (it’s full of vitamins and nutrients and contains far more protein and fiber than brown rice);
- orange juice;
- kefir (is a fermented milk drink made from probiotic bacteria);
- bananas of course;
- salmon (full of protein and anti-inflammatory omega-3 which will help rebuild your muscles);
- blueberries (give your body a huge antioxidant boost);
- whole-grain pita and hummus (you’ll get proteins and carbs);
- pineapple (to heal bruises, sprains, and swelling);
- sweet potatoes (contain vitamins B6, C, D, magnesium, and potassium and of course carbs);
- kiwis (vitamin C and potassium).
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