What to eat and what not to eat is a fitness freak’s dilemma. This is the repetitively asked questions from the experts. Timing is essential when you are working out and the golden key to get a fit body and maintaining is by consuming the right foods at the right times. Nutrition has a major effect on the workout results. After all, you are what you eat.
According to studies, what you tend to consume before and after your workout, is the main difference between achieving your goals or lagging behind in it.
It is essential that you feed yourself the correct source of food on proper timing to burn the most calories, stay energised, losing weight and getting lean muscles.
Here is some great advice for you regarding nutrition. Let us begin shall we?
Food to Eat – Before Workout
Carbohydrates are the best source for our body. Carbs are utilised as an immediate source of fuel to restore glycogen. We are not supposed to eat more than required amount of carbohydrates. Also when we work out without food, our body gains protein strength from the muscles and it slows down out metabolism.
So before working out complex carbs and protein need to be taken which will not weigh you down. The quantities can be best described by our trainers according to our body requirement. Following is the list of few of the best and recommended nutrition foods for eating before workout which enhances energy and does not makes you feel heavy.
Sweet potatoes, black beans with brown rice, 2 tablespoons of almond butter with banana, salted or steamed broccoli, hummus on multi-grain crackers. Oatmeal with berries is also a good option as well as apple, walnuts.
Food to Eat – After Workout
Eating proteins and some form of fast carbohydrates right after a tough work out is the best way to replenish the blood sugar and glycogen. Because after the workout, blood sugar and glycogen levels are low.
For that we need to consume fast carbs to spare the proteins, increase insulin and speed ourselves up. This helps in restoring the lower levels of glycogen as well.
Furthermore, BCAAs (Branched Chain Amino Acids). These are quick to digest and give a fast boost to amino levels of the blood. According to recent findings, combination of quick and slow digesting source of proteins, are the best protein cocktail after working out. Whey and casein protein shakes are most popular.
Following is the list of few of the recommended nutritional food to be consumed after workout to maximise the benefits of working out, losing weight and retain lean muscle.
Roasted chickpea salad, raw peanut butter with sandwich (add agave nectar for best taste), sautéed and steamed vegetables, burrito with brown rice and beans, protein shakes made of banana and almond milk, protein powder and with hemp seeds which are excellent source of protein, black berries and pecans.
If we need best results out of our tough workouts, only exercise is not everything nutrition is extremely important as well. So eat right, at the right time!
Check out this article to find out why reading nutrition facts on food labels is important and which vitamins can assist you in losing weight.