Best Foods to Eat Before and After Workout
Every single body is a unique machine designed to work under specific conditions. When you add a workout to the combination, the conditions change, and the best you can do to get the desired results is adapt. It implies adjusting your workout routine, your diet, and consequently, your lifestyle. So, take time to locate a good gym, acquire the right quality supplements, and find yourself the best foods to eat before and after a workout. It’s an excellent start.
What nutrition consultants advise
Whether you’re interested in the best post-workout meals for muscle gain or pre-workout snacks for weight loss, the good news is you will find a plethora of recipes for both. Dietitians emphasize that the two go hand in hand. But eating before and after exercising is not sufficient. You need to hydrate sufficiently, regularly, and constantly. So, what exactly do the experts advise, backed up by years of experience?
- Before workout. Easily digested carbs, a small amount of equally easily digested protein, and adequate hydration (approximately two cups of water), between 30 minutes and two hours before training.
- During workout. Intense physical activity requires one cup of water and 50 to 100 calories from carbs every fifteen to thirty minutes. Short training doesn’t demand intake of food, only water.
- Post-workout. Indulge in food rich in complex carbohydrates and healthy protein and rehydrate as quickly as possible.
Bear in mind that, depending on the workout routine and your specific body type and condition, you might need to snack during the workout, too. Always consult a dietitian before you start any kind of rigorous physical activity. While some recommendations fit all, you will most benefit from a tailored approach to a pre- and post-workout diet.
Why is proper nutrition important?
Before every workout, you need to fuel up with the right combination of nutrients. As mentioned before, the consensus is to eat carbs and small amounts of proteins that won’t make you feel lethargic. Your digestion mustn’t interfere with your training. Moreover, the absence of meals before training can lead to nausea, dizziness, lightheadedness, and sluggishness, all possible causes of injuries.
On a positive note, a proper diet during the workout process is vital if you’re using therapeutic compounds like SARMS, as they work in unison to produce the best results. Their well-known reduced androgenic properties make SARMS (Selective Androgen Receptor Modulators) much better, for both men and women, than anabolic steroids they share effects with.
In essence, the secret to optimal workout results is in choosing the right foods, amount, and timing the meals. Supplements included. However, every person should discover their optimal fuel, ideally with professional assistance.
What are the best foods to eat before a workout and why?
You need energy for every physical activity, and its source lies in carbs. When you digest carbs before exercise, the glucose they break down into gets stored in muscles in the form of glycogen. That’s the reserve of energy waiting to be tapped into during a workout. The more easily digestible the carbs, the faster you’ll replenish your energy reserves. With that in mind, your choice of pre-workout, morning snacks should include:
- Peanut butter and jelly sandwich with a whole-wheat toast. (Carbs and a small amount of protein, remember?)
- A smoothie with low-fat or fat-free yogurt and berries.
- Mixed nuts and dried fruit. A trail mix provides a quick shot of energy (raisins) and healthy protein (almonds).
- A nutritious granola bar with oats, nuts, and honey.
- Whole-grain oatmeal with fruit and low-fat milk.
Working out on an empty stomach is not recommended. If you’re not accustomed to eating early in the morning, a banana will suffice ten minutes before training. Potassium in bananas has a beneficial effect on muscles and prevents cramping. On the other hand, eating too many different foods before and after a workout is counterproductive.
Things to pay attention to during a workout
Always be fully attentive during physical activity. Muscle, ankle, and wrist sprains are unwanted companions to vigorous exercising, as well as shoulder and knee injuries and tendinitis. The best way to avoid workout injuries is to warm up sufficiently and vary your routine. Also, make sure to keep the proper forms, under an expert’s supervision. Rehydrate regularly during more extended, rigorous training.
However, if an injury occurs and there’s no doctor nearby, a quick first-aid solution lies in telemedicine. Wherever you are, you can rely on experts that offer long-distance care provision to advise you on how to treat an injury before you can reach the nearest clinic.
Post-workout meals and the food science behind them
A meal after a workout is indispensable. Its purpose is to replenish calories and electrolytes you consumed during training and help you speed up muscle recovery. To achieve that, you need to ingest a healthy dose of carbs and proteins.
- Scrambled eggs plus whole wheat bread equal complete protein. How? Together, they contain all essential amino acids required for muscle-building and repair. A pair of hard-boiled eggs is a good substitute for scrambled eggs if you’re on the go.
- Carbohydrates from roasted or mashed sweet potatoes will keep you full, and omega fats from fish, such as baked salmon or steamed trout, will help with muscle soreness.
- Brown rice is an excellent source of healthy carbs and a slice of chicken or turkey breast of protein. Mix it with grilled vegetables for the right dose of nutrients.
- A cup of chocolate milk or a cup of protein-rich green smoothie or Greek yogurt with fresh blueberries are quick post-workout snacks containing the correct ratio of carbs to proteins (which is 4 to 1, by the way).
Most importantly, rehydrate with two cups of water for every half a kilo you lost during training. Needless to say, measure yourself before and after.
How to know what works best for you?
The choice of beverages and foods to eat before and after a workout significantly affects your workout performance and health. But how to know which combination of foods will help you achieve optimal results? There’s no better way than teaming up with your physician and dietitian. They will advise you on the best prohormones on the market, as well as adjust your diet to your fitness and workout type. While general guidelines are certainly helpful, a professionally tailored approach doesn’t have an alternative.