Foods to eat after a workout and beforehand.
If you’re routine is working out hard and coming home to a meal of anything from pasta to fattening junk food, then it might be time to re-evaluate what you’re eating. After all, your body loses a lot when you exercise, and it’s important to give it what it needs when you’re all done. Are you confused about exactly what you should be eating? That can easily happen, but the guide below can help you out quite a bit. It’ll give you the information you need to come up with the perfect foods to eat after a workout, which will nourish your body.
1. Pre-Workout Meal:
Did you know that what you eat before you hit the gym or exercise any other way is just as important as what you eat after? Most nutritionists and personal trainers agree that you should treat yourself to a snack so that your body is ready to workout and has the energy that it needs to get through the entire session. What should you be eating? Carbohydrates! While you might want to stay away from these in general, you need to consume them before you workout, because they are going to supply you with energy.
Remember, not all carbohydrates are the same, and you should only be eating those that are complex rather than simple. Complex carbohydrates take longer to digest, and won’t spike your blood sugar as much as simple carbs would. In addition to this, make sure you’re drinking a lot of water and keeping yourself hydrated. That’s an important part of exercise no matter what you’re doing, so don’t forget to keep drinking water! Examples of snacks to have before you workout are:
– Whole grain toast with peanut butter and banana slices
– Yogurt parfait
– Oatmeal with fruit and nuts
– Dried fruit
If you eat something natural and that’s nutritious, you’ll feel better and will have clean energy that will last you longer. Just a snack is all you need, so a complete meal isn’t required.
2. Post-Workout Meal:
Now it’s time to figure out what foods to eat after a workout! Your body will be depleted of not only water, but also a lot of nutrients. In order to restore what it’s lost, you will need to eat something that is nutritionally balanced, rather than junk food. Protein should be the first thing that’s on your plate, whether it’s lean meat, chicken, fish or even tofu. This is what’s going to supply your muscles with the nutrients it needs to grow stronger, but you only need around 10-20 grams, according to nutritionists and doctors.
Examples of Snacks:
– Whey protein shake
– Chocolate milk
– Hard Boiled Eggs
– Whole Grain Pasta
Protein and carbohydrates are both essential after you workout, but fat isn’t as important. Don’t worry about eating a jar of peanut butter or something else high in fat and just focus on carbs, protein and a small amount of calories. This will help to refuel your body so you can function as normal throughout the rest of the day. Also keep in mind that you should be continuously drinking water just like you did before you worked out, so don’t overlook this. Even if you don’t feel thirsty, you should still be drinking because you’ll have sweated a lot while exercising.
3. What to Avoid:
A lot of people think that protein bars and sports drinks are going to give them the nutrients they need for the day. But have you read the labels on some of these? Many are packed with a lot of sugar and processed ingredients that don’t do you any good. Empty calories should be avoided, because nutrient-dense foods will help your muscles and the rest of your body recover more quickly than it would otherwise. It’s generally better to make your own healthy snacks with protein if you can, because that allows you to control the calories and other nutrition content so you know exactly what you’re getting.
Figuring out what foods to eat after a workout doesn’t have to be a mystery. Go for foods that are good for you, natural and that supply your body with nutrients. By doing this and staying hydrated, you’ll find that you feel better and have a lot more energy for the rest of the day! Your meal and snack planning will become easier, and you’ll be a master at what makes your body feel good after working it hard at the gym.