Increase Your Energy for Exercise: The Secret of Fueling Your Fitness

If you're trying to build up your body or lose weight, eating the right food before and after exercise can boost your results. To achieve optimal results in time, your diet plan should be tailored to your workout routine.

 

However, finding the right food to eat before and after a workout can be quite difficult. What works for your friend may not be a good fit for you. This is because everyone has different needs when it comes to energizing their workout.

 

In this blog, we’re going to share some basic guidelines to help you choose the best food to eat before and after a workout. 

Those Vital Nutrients

 

Diet is a basic component of a healthy, fit body, and a perfect tool for a fitness routine. Nutrition provides your body with the nutrients required to maintain vitality and increase performance during training sessions. People who are new to training must get the best nutrition possible.

 

 

Best Pre-Workout Food

 

·        Peanut butter and jelly sandwich – A popular pre-workout snack is PB&J. It will give you the energy your muscles need during your workout.  It contains healthy fats, protein, and fiber that will keep you satiated before your workout. This is a great way to add some extra fuel for physical activity.

 

 

·        Oatmeal with low-fat milk and fruit – This is a tasty recipe to have in your diet. It helps break down carbohydrates, which provides satiety and energy sources for your body so you’ll feel energized for longer.

 

 

·        Fruit with yogurt smoothie – Yogurt is one of the best things when it comes to a sports diet. It is filled with probiotics that keep your gut healthy, a sugar that gives you quick fuel for a workout, and protein that helps repair muscles after a tough series of motions. Blend it with your favorite fruit and water to help you stay hydrated.

 

 

·        Bananas – Bananas are fantastic if you only have a few minutes before your workout. Bananas are loaded with taurine, an amino acid that helps muscle contractions. They also contain potassium and magnesium, anti-muscle spasms, protein, and sugars that make for a perfect smoothie.

 

Best Post-Workout Food

 

·        Egg and whole-wheat toast – After working out, you should have some toast to replenish depleted energy levels. Toast is great for balancing out post-workout meals with plenty of carbs, which your body demands after training hard. Serve it with an egg for better results.

 

·        Chocolate milk – Chocolate milk after a workout is a great way to recover faster and feel better. It has vitamins and minerals, which you need to help the body recover from the workout session. Plus, it’s 90% water, so it replaces the fluid you lose when you sweat. 

 

 

·       Greek yogurt – Eating Greek yogurt after your workout is a great way to ensure that you're fully prepared. Yogurt can mobilize leucocytes (white blood cells), which will decrease the likelihood of infection following a rigorous workout routine. It's also a rich source of protein, which can help your muscles become stronger over time.

 

·       Salmon with sweet potato – Salmon is very high in iron. It allows for quicker recovery time after an intense workout, which can be beneficial to muscle effort during your next training session. Whereas the sweet potato helps conserve muscle glycogen levels through replenishing electrolytes.

 

Before, During, and After Workout

 

It's important to hydrate yourself before, during, and after working out. Dehydration is one of the most common side effects of working out.

 

Before exercise: 2 to 3 cups.

 

During exercise: A half to one cup every 15-20 minutes.

 

After exercise: 2 to 3 cups for every pound of weight you lose during the workout.

 

Remember to always stay hydrated!

 

 

Source:

https://www.webmd.com/fitness-exercise/ss/slideshow-foods-for-workout

https://www.activeandfitdirect.com/ResourceLibrary/resources/57-101130