More important than the workout, is efficiency and results. What, when, and how you eat plays a key role in weight loss, fitness, health, and general well-being.
You probably know by now that I have a thing for pasta. Apart from being absolutely delicious, it's one of the few food images that gets me. Anyhoo, that's by the way. Let's dive right in to see what you can eat before and after your workouts.
Pre- and post-workout eating
“What, when, and how you eat plays a key role in weight loss, fitness, health, and general well-being.”
You need fuel for all activities and food is the body’s fuel. Going into a workout with low energy will yield poor results from that workout. Worse is that, you may end up depleting your Glycogen store, forcing your body to get its immediate fuel from your blood sugar as it takes a long while for the body to convert fat to energy. And, low blood sugar can in turn, lead to many health problems.
What to Eat Pre workout
Carbohydrates (carbs) are the major source of the body’s energy. It's funny how they got a bad reputation along the way. Regardless of what the false 'gurus' tell you, you should prioritize a high-carb meal before your workouts, and may include protein at moderate levels depending on how long you intend your exercise to last. Fat and sugar should be extremely low. A pre workout meal can be taken at a time ranging from 20 minutes to 3 hours largely depending on the type of combination, the size of the meal, and the time of day the exercise is carried out. However, it's advisable to eat something to fuel your workouts, so that you can boost your metabolism and maximize your burn for massive weight loss.
Here are some of the foods you can combine wisely to eat before a workout
Oats Bananas Berries Almond milk Oranges Apples Whole wheat bread Raisins Coconut oil Tuna Carrots Yoghurt Eggs Cheese Peanut butter Whole grain cereals Nuts
Eating for Morning Workouts
In the morning, a light pre workout meal 20 minutes prior would be advisable as the body is just waking up and may not be able to accommodate a heavy meal. An example would be a smoothie consisting of; almond milk, bananas and strawberries, a glass of fresh juice, a sport drink or single fruits such as oranges or apples. If your workout is going to be under 60 minutes, you should have enough energy to support you through. However, if up to or more than 60 minutes, you should consider snacking in-between your workout, on a piece of fruit or vegetable like a carrot. It may also be advisable to include protein in your pre workout meal such as light slices of meat, yoghurt, eggs, or cheese, to enable you last longer, if you plan on working out for over 60 minutes.
Many people are all for working out fasted i.e. with an empty stomach. Though it may have some health benefits, there are pros and cons to everything and subjects like health and fitness differs per person owing to varying genetic makeups.
Some pre gym breakfast examples are;
Whole wheat bread toast with almond milk or yoghurt and fresh fruit such as an apple or banana.
Whole grain cereal with low-fat milk, hard-boiled eggs, fruit smoothies with nuts.
Peanut butter sandwich and a banana.
High fiber foods should be avoided before the gym to avoid stomach problems during workouts.
If you have problems eating or adjusting to foods in the early hours of the morning, you should consider having breaking it up i.e. having little now and then little later for more comfort. And if you have a light meal pre gym, you should consider eating a high protein and high carb meal within 60 to 100 minutes after your workout in order not to risk the effects of low blood sugar.
Eating for Afternoon or Evening Workouts
In the afternoon, it may be advisable to eat a pre workout meal 60 to 90 minutes prior. And for evenings, a full high carb and protein meal with vegetables and fruits 2 to 3 hours prior to working out. Fat should be completely avoided or limited as much as possible in your pre workout meal. In addition to afternoon and evening workouts, eating a well-balanced meal all day may positively affect the production of Glycogen in the muscles and also in the liver. Eating regularly is also essential to your body’s metabolic rate.
Your metabolism slows down when you skip meals and this does not bode well for your weight loss goals.
What to Eat Post Workout
More important than the feeling of accomplishment after a workout, is the ability to do it again soon, because, it is the steady consistent fitness habits that makes all the difference. That is why it is highly important to replenish your body to aid speedy recovery after a workout in order for you to get back into it the next day or the next depending on your workout schedule.
Antioxidants, Fiber, Carbs. and lean protein are the major needs of the body post workout.
Here are some of the foods you can combine wisely to eat after a workout
Almonds
Peanut butter
Greens i.e. spinach
Bananas
Berries
Papaya
Ginger
Coconut water
Pineapple
Hemp seeds
Low-fat chocolate milk
Whole grains
Immediately after a workout, there is a 30 minute recovery window where your body can quickly absorb nutrients which can quickly aid recovery.
A post workout smoothie is very fitting mostly because it is light, easy and quicker to make and does not require much energy to prepare as well.
Some post workout meal examples are;
Low fat Chocolate milk or a protein smoothie with coconut water. Other post workout meals should essentially include lean protein, low-fat diary, whole grains, fruits, and lots of vegetables.
Beverages should be completely avoided pre and post workout irrespective of whether it contains zero calories or one million calories.
In Closing
You may know the tricks but it may still be tough knowing or deciding what to eat per time. If you need a customized meal plan and healthy recipes sent to your emails monthly, go on and reach out to me!
Ultimately, good food and proper nutrition is mostly the determinant of fitness or general well-being. If you find yourself struggling to see results. It may be time to change how you see food and eat according to your goals. Hope you found this article resourceful. Don't forget to share!