What we should eat before and after workout

Everyone want to possess a body like their favourite celebrity icon. But since we are currently living in a digital age where we have global trends & technologies to cope up with, so many people find less time to take care of their health. More over unhealthy food habits, too much work pressure, having an inclination towards consuming more alcohol are also responsible for adding extra calories in a person's body. That's why obesity and other health issues are the most discussed topic of this era. To discard obesity & other health problems, health experts always recommend to do some work out on a daily basis. Simultaneously we need to give special focus on our diet specially before and after workout. Below we are abridging some foods that a person should take before and after of his/her work out which will help them to stay healthy & fit throughout their life.

What we should eat before Work out

Eating right will always energize our work out. Though there is no perfect meal, but still we can focus on quality carbs, lean protein, heart-healthy fats, and fluids. Our muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. We need protein for your muscles and for our blood cells, which bring nutrients and oxygen to our muscles. We also need plenty of fluids; else it will be difficult for our body to perform at its best. While picking our foods before work out, we should focus on five things:

  • Low fat
  • Moderate in carbs and protein
  • Low fiber
  • Includes fluids
  • Made up of familiar foods that we can tolerate

A grilled chicken sandwich or a slice of cheese pizza might fit the description of pre-workout meal, but stay clear of the fried food (including french fries), greasy burgers, and soft drinks.

Whole-wheat toast with fruit gives us both types of carbs with the bonus of being super easy to digest. Complex carbs will keep our motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when we sweat a lot. We can also add a dash of cinnamon as an added bonus. The spice has been linked to stabilizing blood sugar and improving brain function.

We can also take yoghurt and can also add some fruits & nuts in it. The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Moreover, seeds and nuts are high in fat, which means they take longer to digest. Oatmeal is the workout buddy we never have to nag to exercise. It sticks with us throughout our workout by gradually releasing sugar into our bloodstream. Adding fruit to it will help increase the fluid content of our pre-workout snack, keeping us hydrated. We can also go for some apple slices before starting our work out. To keep our stomach from growling, spread a tablespoon of almond butter on the slices. It squashes hunger and amps energy levels up.

Water acts as our body's cooling system. The best way to stay hydrated is to drink plenty of fluids with meals, and drink about 2 glasses of water 2 hours before exercise. Water is often enough. But if we are exercising for more than 60 minutes in hot, humid conditions, sports drinks may help. They give us carbs and sodium, as well as fluids. If we sweat a lot, a sports drink might be preferable to water.

We can do some light exercises in empty stomach. A brisk walk or light jog on an empty stomach is fine; just drink a glass of water before heading out the door. But for more intense exercise, eat some easy-to-digest carbs (a packet of instant grits, a slice of toast, a banana, or a cup of fruit cocktail) to help provide fuel.

Importance of eating after work out

During exercise, our body taps the fuel stored in our muscles known as glycogen for energy. After we have cranked out that last rep, our muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after our workout refills energy stores, builds and repairs our muscles that were broken down, and helps keep our metabolism burning strong.

The sooner we start refuelling, the better off we will be. Research shows that our body's ability to refill muscle stores decreases by 50 percent if we wait to eat just two hours after our workout compared to eating right away.

What we should eat after work out

After work out, our body is in recovery mode, so we need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill us up without feeling overly bloated.

We already know eggs are a great source of protein and help aid in muscle recovery and growth. We can make a veggie-packed omelette and can garnish it with a few slices of avocado for fibre and monosaturated fats. Like olive oil, avocados can help our body better absorb fat soluble nutrients that our veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for our body, inside and out.

Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give us joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout. We can also take spinach sandwich, Hummus and whole wheat tuna fish. Tuna is low in calories, but high in protein and carbs.

Recent research has shown that chocolate milkis the latest craze in post-workout snacks, even over water and sports drinks. That's because it has everything that we need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help us to recover faster, retain water and regain energy.

So, we need to consume fast-digesting carbohydrates in order to spare protein, replenish glycogen, spike insulin, and speed recovery.