Nutrition and sport are a tandem: one needs the other and vice versa. It will depend on our energy that we can tackle each fitness session successfully, and this can only be obtained through an appropriate fitness diet. Do you know what to eat before and after workout? And then? Next, we reveal these doubts and offer you some food proposals so you can perform at your best during your training.
What to eat before workout?
- The time has come to go to the gym, but first, you should know exactly what your body needs to face the session that is to come. What to eat before workout is a question that should not be taken lightly, since the diet will influence not only your performance but also the subsequent physical recovery. Have you ever felt more muscle aches than you should after playing sports? The reason might be because of a poor diet.
- Each body has different needs. However, there is something common to all athletes, they pursue the same goal: to have enough energy to cover the fitness routine from start to finish without dying in the attempt.
- For this, three possibilities are depending on your objective. If your purpose is to lose weight, then the rule is very simple: your fitness diet should be made up of proteins and vegetables. Else, mission is to increase muscle mass, then your pre-training diet should be a combination of protein and carbohydrate. Otherwise, just to keep yourself, your workout diet should consist of healthy protein and fat. As you can see, there is a common denominator: proteins. These will ensure that, later, your muscles recover more easily.
- But in addition to keeping these rules in mind, you must add other elements to the equation. Whatever your goal, hydration must always be present, both before, during and after workout. Don’t forget that performance decreases as soon as you lose over 3% of your weight through sweat. Also, prioritize carbohydrates that are high in fiber, as well as those foods that are not heavy.
At this point, what should you eat before workout?
Bet on foods rich in protein such as eggs, yoghurt or milk.
Add easily digestible carbohydrates, such as oatmeal, bananas, or grapes.
Good examples of pre-workout meals would be a bowl with milk and a banana, yoghurt with a little oatmeal, or an omelet with two eggs.
What should you eat after workout?
After workout, it is normal for you to feel exhausted and without energy. It is time to recharge your batteries! And for that, there is no other than selecting the fitness diet exhaustively. Our body has not only lost fluid through sweat but, with it, electrolytes and minerals.
1. HYDRATION FIRST!
- First of all, the body needs hydration. But, besides, if you intend to gain muscle mass, you have to eat foods that are rich in protein, as well as carbohydrates. Proteins, as we discussed earlier, promote muscle recovery, hence we must include them yes or yes in our diet after the sports session. Another advantage of consuming them is that they help to speed up the metabolism and, as if this were not enough, they provide a satiating effect.
2. OPT FOR PROTEIN
It is about always opting for low-fat proteins, such as a skinless chicken breast, lean meats or eggs. Another interesting source of protein is dairy. Hence, having a good glass of milk or yoghurt is a wise option.
3. GET THE WATER, IF IT IS INTENSE
Especially if the workout has been intense. The fitness diet should include carbohydrates, as these are responsible for replenishing glycogen reserves to a minimum after the sports session. You can combine them with proteins in a 3: 1 ratio, for every 3 grams of carbohydrates, add 1 gram of protein.
For example: A couple of natural yoghurts + an apple + half a dozen walnuts + a little bread
A muffin + two slices of cooked turkey or ham + a banana
We mentioned earlier that sweating causes you to lose electrolytes. A good way to recover them is by adding a little salt to the food that you are going to eat.
4. NOT TO EAT IMMEDIATLEY!
If you plan to lose weight, it is advisable not to eat anything immediately after the workout. What you need to do is hydrate yourself optimally right when you’re done. Between 60 and 120 minutes after the fitness session, you can eat fat-free foods, such as skimmed yoghurt with fruit, a glass of skimmed milk mixed with oatmeal or a sandwich of whole wheat bread with fresh cheese or tuna.
With these tips, surely you have much clearer what to eat before and after workout. Give your body what it needs at all times!