Physical activity and healthy diet are the most important factors for a long and healthy life, so as soon as you read this content make sure you exercise regularly, eat properly and take care of your health. When it comes to fitness there are some questions that we are all thinking about such as:
-How can I get most of my workouts?
-How can I lose weight more efficiently and more effectively and steel feel energized enough through the training session?
-What is the most suitable food to optimize the results of my workouts and yet have balanced and healthy diet?
The answer to all these questions is of course – EAT! However, this means eating the right food at the right time, more specifically, we will explain what foods to eat BEFORE and what foods AFTER the training sessions. Most of us think (I certainly have) that the best thing to do is eat a large meal before going to the gym and then just satisfy our hunger with light and healthy protein snacks until the next visit to the gym. Well, I couldn’t have been more wrong. It turns out that feeding our body before and after workout is essential for burning calories, staying energized, building lean muscle, losing weight and speeding up recovery after workout.
What to eat before exercise and why
The main nutrients that provide energy before exercise are carbs so it is good to eat foods that are high in carbohydrates. One should choose carbohydrates that are easily digestible, and it will help you not to feel hungry while workout and give you sufficient energy. The body burns the same amount of fat regardless whether you ate or didn’t eat before workout. In order not to cause muscle loss and risk your body drawing protein from the muscle (instead of the liver and kidneys) which slows down the metabolism and is much harder to lose weight, you need to respect certain rules about what and when to eat for optimal weight loss rate and muscle tone.
Before exercise you can select any of the dishes or similar as follows:
Oatmeal is especially recommended when you exercise in the morning. Will give you the necessary energy during a workout, and if add fruit, the effect will be greater.
Rice with chicken
Since most people work during the day and are free in the afternoon and evening, usually this time of the day is used to exercise. If you are a member of this group, integral rice with chicken is a good choice. Nutritionist Dr. Zainab explains Side “Integral rice is slowly absorbed and is rich in fiber and carbohydrates, while chicken is a good choice of protein and has little fat. That makes this combination ideal before exercise. You can eat two pieces of chicken and rice in a medium dish. ”
Bananas are rich in carbohydrates, contain sugar and starch that will give you energy. Celebrities’ coach Summer Purohit said “You need to eat a midsize banana 45 minutes to an hour before the workout, and it is good if this becomes your routine before exercise.”
Slice of bread with honey or peanut butter
You can eat a piece of whole grain bread coated with honey, which is an excellent source of natural sugar that provides energy. In addition, honey can be replaced with peanut butter, and this meal is recommended if you exercise in the morning.
Sour milk and yogurt are a rich source of calcium and protein, and contain a very small amount of sugars. They are easily digestible food and this makes them the ideal meal to be consumed before intense training. You can add whole grains, fruits or honey, which will help to provide the necessary energy during exercise.
Energy / Granola bars
If you eat an energy bar before exercise, you have more energy during the workout. Energy bars are high in carbohydrates, which serve as the main source of energy. Always choose energy bars that have a minimal amount of fat.
What to eat after exercise and why
During exercise, your body taps the fuel stored in your muscles known as glycogen for energy. After you’ve cranked out that last rep, your muscles are depleted of their glycogen stores and are broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.
You should know that it is very important how you behave after the end of strenuous exercise in the fitness center, as this depends on how long the phase of recovery and again when you’re ready for a new intense workout. With these three tips, the period of recovery of the body will last much shorter, and the body will soon be in good shape and ready for new challenges.
The sooner you start refueling, the better off you’ll be. Research shows that your body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you’re finished
Food and beverages for a speedy recovery after exercise
During intense training it comes to intense sweating, so the body needs recovery of lost fluid, so drink plenty of water and other natural drinks. Also in need of food that serve as fuel, before the workout the body needs carbohydrates, then it needs proteins that draws amino acids that allow faster muscle recovery after exercise.
Consuming protein and a little carbohydrate is best immediately after exercise.
Consume milk daily diet
Milk is known as a food that is very effective for the recovery of the body after any effort, and many studies have confirmed that it is much more efficient than a number of energy drinks that you could find to help foster the recovery of the body. In addition, dairy products contain vitamin D, which promotes melting fat.
Drink milk and during exercise
Several studies suggest that drinking milk during training improves muscle development and strengthens the body, and if you cannot drink clean do your milk shakes to your liking.
When we put in a tremendous effort to lose weight and get in shape and we are not completely satisfied with the results taking in consideration the amount of hours of training we spent, in most of the cases it’s not about the type of workout we do, but it’s up to the food we eat. Please remember to share this article with your loved ones or with whoever may benefit from this information. Thank you for reading our page.