Working out regularly is what you need to stay in a good shape. So having a great exercise program will help you lose weight, build muscles, and even get rid of the excess fat.
Whether you are working out to look good or just to increase your muscle mass, good nutrition is essential.
To make sure you are getting the best of your workout sessions you should pay attention to what you eat. Nutrition can make up to 90% of your workout gains.
Pre And Post Workout Nutrition
During a long workout, you need to keep your body energized. So it’s important to get the right fuel into your body, which means knowing what foods to eat before and after a workout session.
This list of foods will help you next time when you are about to start a workout program.
So check out this guide and get ready to have great results not just when you’re working out, but before and after your workout sessions too.
Here are top five foods you should eat before a workout:
1. Green Tea
You should incorporate green tea into your pre-workout meals especially if you are doing intense lower body exercises or weight lifting.
Drinking green tea before working out will help you see results faster because it boots your muscular contractions.
The levels of caffeine in the tea will help you to exercise longer by increasing the time it takes your body to reach fatigue.
Apples are high in fiber which makes them longer to digest. So you will feel satiated when eating this zero-calorie fruit.
They are a great source of carbohydrates which you can turn into energy quickly. So you should add this fruit to your pre-workout snack list.
Add a healthy fat source, such as peanut butter or pistachios, to your apple slices and you will get a snack that will get you going longer in the gym.
3. Dark Chocolate
Adding dark chocolate to your pre-workout dish is really good for you.
The dark chocolate contains a natural stimulant called theobromine which is similar to coffee, helping you boost your mood and energy levels.
If you practice any type of endurance training, eating dark chocolate before your exercise program will boost your performance.
So makes sure to grab some dark chocolate right before the next time you are ready to start your workout.
Rich in carbs like starch and sugar, and also containing potassium and fibers, bananas are a must-have pre-workout snack.
They provide you with energy while working out and it can also help ease muscle pain and soreness.
So eat a banana or have a banana shake right before your workout to enjoy all the benefits of this delicious fruit.
The health benefits of avocados are numerous, which make this fruit quite unique. While most of the fruits are loaded with carbs, avocado is packed with healthy fats.
It’s also a good source of vitamin K, vitamin C, vitamin E, potassium, and folate.
So even though avocado is very nutritious, its high amount of fats makes it a fruit that most fitness professionals tend to avoid eating before a workout.
But if you spread one-fourth of an avocado on a slice of toast you’ve got the perfect pre-workout snack: vitamins + healthy fats + fiber.
Being full of fibers, oats release carbohydrates gradually and this keeps your energy levels consistent during your workout session. This means that you will train for a longer period of time and push harder at the gym.
Oats also contains Vitamin B which help convert the carbohydrates into energy.
So next time you are go shopping, add some oats to your list to make sure you will have great pre-workout foods around your kitchen.
Now that you know what are the best foods to eat before a workout, it’s time to take a look over the best post-workout foods:
1. Pita And Hummus
If you want to eat the best foods after a workout, make sure that you are having some hummus and pita.
Hummus is a great source of carbs and proteins. After a workout, you need the protein to help the muscles build themselves up. And if you are a vegetarian, hummus is an excellent substitute for meat.
So when your workout session is done, eat some hummus on a whole grain pita to recover and feel energized again.
2. Peanut Butter
Peanuts and peanut butter are full of protein which is what your body needs to build lean muscles and help with the muscle recovery process.
Have some peanut butter on toast to get those extra proteins your body desperately needs after a tough workout.
Just remember, you get eight grams of protein in just two tablespoons of peanut butter. Not so shabby, right?!
If you want to gain strength, lose fat, and develop greater muscle mass, you need to drink a glass of milk after your time in the gym.
You can find all the essential amino acids you need for muscle growth, repair, and maintenance in your milk.
It is also a great source of calcium, great for bone and teeth health. So make sure you are drinking your milk when you get home from the gym.
Salmon is a great source of Omega-3 and it also contains a large amount of protein. These nutrients found in salmon will help rebuild your sore and inflamed muscles, which is exactly what you need after a long workout.
So make sure you add some salmon to your post workout meals to enjoy its benefits.
Water is the best drink to hydrate yourself before, during, and after a workout. You must avoid dehydration because it can lead to muscle fatigue and lack of energy.
So make sure you have your water bottle with you and get rehydrated after an intense workout at the gym.
BONUS: Whole Eggs
We all know that egg whites are among the best sources of natural protein. And we need protein after a tough workout to help build muscles.
But studies have shown that eating a whole egg after a workout session is more beneficial than just eating the egg white.
That’s because the nutrients in the yolk help stimulate postexercise muscle protein synthesis, so the muscle mass increases more effectively.
Add these foods and drinks to your workout routine so you can enjoy better results in shorter periods of time. Eating right is what you need to stay fit, look good, and feel better.
So next time when you are ready to go to the gym you will know what your body needs to have a great time while exercising. Enjoy these pre- and post-workout foods!