When it comes to health and body “transformation,” diet and exercise go hand in hand. Healthy and nutritious pre- and post-workout choices can help you have more energy during exercise, perform better, recover faster, increase strength and endurance, and reduce your risk of injury. But just because a food is considered “healthy” doesn’t mean it’s the best for fueling your body before and after a workout.
3-4 hours before training
If you exercise in the late morning, afternoon or evening eating right before a workout (even if it’s just a few hours before) can make a huge difference in your performance, energy, and fat burning.
- Carbohydrates Carbohydrates should be the main source of “fuel” for your workout. As the body digests this macronutrient, it converts it into glucose, which is stored as glycogen and then used for energy. This category includes fruits and vegetables, whole grain bread or pasta.
- Protein: Your pre-workout protein will give your body the energy it needs, slow down the digestion of carbohydrates, and serve as a secondary fuel source. Eat lean meats, tofu, yogurt, and cheese.
- Fats: Fat complements a pre-workout meal as it increases satiety and acts as a fuel source for longer workouts. Eat good fats like avocados, nuts, vegetable oil and seeds.
To bring it all together, a pre-workout meal or snack might be whole wheat bread, a poached egg, cheese and avocado sandwich, or oatmeal with almonds, or a banana or unsweetened cocoa smoothie with a glass of milk (plant or animal). , peanut butter (no additives) and bananas.
90 minutes before training
When approaching exercise, choose a low-carb snack (such as fruit) along with a light protein or fat (such as cheese or hummus) that can be easily digested to avoid cramping, indigestion, or sluggishness without “sacrificing” valuable energy. Some snack ideas include:
- Apple and cheese stick
- Banana and peanut butter
- Tomatoes and some hummus
- Berries and yogurt
- Carrot
After the gym
Meal or snack purpose after training is to “fuel” so that nutrients help restore muscles and energy stores after exercise.
Regarding the amount of carbohydrates and The amount of protein in your post-workout meal can vary depending on your needs. Here are some ideas for post-workout meals:
- Smoothie with berries, protein powder, chia seeds and green leafy vegetables
- Oatmeal with a little vegetable oil and pieces of banana
- Whole grain tortillas with avocado, shredded chicken and peppers
- Brown rice, lean protein (such as chicken, fish, or tofu) and grilled or steamed vegetables
- Baked sweet potato, green leafy vegetables, black beans and your choice of dressing
- For dessert, whole wheat crackers and tuna salad with olive oil, mayo and a few grapes
- Boiled eggs, yogurt or cheese.
In any case, it is best to consult a nutritionist who can guide you on foods that are right for you and your body and will be good for you and bring you closer to your goals.