All of us have one simple question, whether we are beginners or professionals. What should we eat before and after a workout and how long should our eating window be. So today with the help of numerous dietitians and professional trainers suggestions. Now we have a better understanding of our diet plan before and after a workout.
Despite, Our the level of contribution to our fitness regime and advice received from the GYM Bros about what to eat to increase your fitness level. We are always sceptical about it. In addition to that, all of the advice is based on macros and micros nutrition. Sure they are one of the most important aspects but what really matters is, At what time you should consume what food.
For Example, Fats are really important for our body and are often considered to be villains. Most of the people advice not to consume them. But if we eat the right amount of fats i.e good fats. It is beneficial for our body.
What and How long To Eat Before Your Workout?
Going to workout empty stomach without eating anything is like “driving a sports car without fuel” Said leading dietitians. Because you also won’t have enough energy to maximize your workout and that will limit your ability to burn calories. It also doesn’t mean to eat anything before a workout. Because it can show negative effects instead of positive effects.
it is ideally recommended, to eat some combination of protein and carbohydrates before a workout to sustain energy and build muscle.
Items Recommended to eat before 2 hours prior to the workout:
- Drink Water at least 1ltr.
- 3-4 egg white (Not including york).
- Consumption of healthy carbohydrates such as whole-grain cereals with low-fat, yoghurt, whole grain pasta with 0-97% fat-free sauce, brown rice, fruits and vegetables.
- If you are exercising in the morning, you should go empty stomach for the workout. while just drinking water or black coffee to boost your metabolism level.
- you should be Avoiding saturated fats and healthy protein — because they are hard to digest and take times to break down resulting in a feeling of bloatedness and less energy in your body.
McDaniel explains, the main reason for exercising empty stomach in the morning:
“If you have an early workout that’s easy or light and you’re trying to lose weight,it might be best to have a glass of water but skip the food,” this encourages your body to burn a greater percentage of body fat. Research has found that people may burn more fat over the course of 24 hours if they work out before eating breakfast compared with exercising later in the day.
What and To Eat In Between Your Workout?
It is always advisable to just stay hydrated during the workout and not to commune anything between your exercise. Because due to consuming it tends to upset your stomach which might fiz you up. But on the other hand, you can have water, BCCA, energy drinks or protein bar in between your workout. This food will provide you with a sudden increase in your energy level.
What and How long To Eat After Your Workout?
Now that you have completed a tremendous workout and are really tired and want to eat something right after your workout. This might destroy all the hard work if you don’t eat the right thing. Because your hard work does not depend on that 1 hour you put in the gym but 23 hours when you control your mouth. We always have a question.
what to eat after a workout to build muscle
- Fluids. Drink water. Blend your water with 100% juice which provides essential fluids, carbohydrates. Best is to have protein Shake, it will start your recovery instantly.
- Carbohydrates. You burn a lot of carbs— the main source of energy for your muscles — when you exercise. In the 30-50 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.
- Protein. Eat things with protein to help repair and grow your muscles. For Example Meat, Cottage Cheese.
What would a healthy post-workout snack look like?
A leading professional trainer quote that:
Most recovery snacks can be within the 100- to 300-calorie range (more if you haven’t eaten much earlier in the day, and on the lower-calorie end if you’ve eaten more already). Do keep in mind though, if you’re trying to lose weight and you’re not an athlete, your post-workout snack will likely need to be on the small side.
Some post-workout snack ideas include:
- Raisin bread with cottage cheese and sliced bananas
- A whole-wheat tortilla with hummus
- Plain Greek yoghurt with walnuts and honey(walnut and honey will include all the necessary fats and nutrients)
- Flavoured kefir
- Whole-wheat crackers with cheese and dried figs
- A couple of eggs with toast and fruit.
In the end, we would like to say that all these are general advice and it is always recommended to ask your trainer or dietitian for utilising.