Preparing for a workout can be just as important as the actual workout itself. The fuel you provide your body with prior to working out is vital to maintaining your stamina during your workout. What you eat after your workout is important in maintaining the muscle you’ve built. Read on to find out what foods can help boost your workouts and make their results more effective.
Prior to working out: Carbs, carbs, carbs! When it comes to carbohydrates, there are simple ones and complex ones. Simple carbs are sugars, which are made up of one or two sugar molecules. Complex carbs are composed of three or more sugar molecules, and take longer for your body to break down. Consuming a combination of these carbs prior to a workout will help maintain blood sugar levels and allow for a steady release of energy throughout your workout. Complex carbs provide your body with long lasting energy that release throughout your workout, while simple carbs help to give you the boost of energy you need to actually get started.
Pre-workout Suggestions: Yogurt and trail mix are a great pre-workout snack. Yogurt is light on the stomach, and your body will get the extra boost of energy it needs from the carbohydrates the trail mix provides. Peanut butter, bananas, and whole wheat toast are also a great pre-workout snack, packed with healthy grains and proteins. For more time friendly options, sip on a smoothie on your way to the gym. Smoothies are a great way to intake vitamins and proteins prior to working out. If you’re looking to eat an entire meal, remember to do so at least an hour prior to your workout to prevent an upset stomach or cramping.
After a workout: Post workout, your body needs nutrients. More specifically, your body needs lean proteins and more carbohydrates to support muscle recovery and growth. Adding fiber and mono-saturated fats can also help develop muscle and help your body absorb the nutrients it requires after a good workout. It’s important to remember to relax after a workout, but don’t go more than an hour or two without replenishing your body’s nutrients.
Suggestions: When you’re ready to dine, consider the many forms lean proteins come in. Enjoy grilled chicken and mixed vegetables or a veggie omelet with avocado. Grilled salmon is a favorite amongst those seeking to increase muscle mass, and contain essential oils and vitamins the body needs. Eggs are another great post-workout food that provide ton of protein and a natural dose of vitamin D. Quinoa is a flexible carbohydrate that contains a lot of protein and other nutrients and can be added to virtually any post-workout meal.
Don’t let all of your hard work go to waste and ensure that you supply your body with the energy and nutrients it requires prior to and after a great workout. Keep your body healthy with these pre- and post-workout eating tips.