Everything you need to know about pre and post workout nutrition

Pre and Post Workout Nutrition

In order to be fit and healthy, exercise alone is not enough. The physical exertion helps in toning and sculpting your body, but that is not all. Another important aspect of fitness is the food that you consume. That is why your pre and post workout nutrition is of utmost importance. Read on to know more about what kind of diet regime you should embark upon.

Why are Pre and Post Workout Nutrition important?

Pre and post workout nutrition is something that you must not take lightly. There are two components of a fitness regime – diet and exercise. According to experts, the possibility of you attaining your health goals depends 80% on your diet and only 20% on exercise. Food is the fuel, which your body needs in order to function optimally, especially when you are putting your body through the rigours of a strenuous workout session every day.

Which foods should you opt for Pre-Workout?

When it comes to eating before exercising, you need to consume food that will provide you with energy to sustain your workout.

  1. Oats: Oats are very rich in fibre and carbohydrates. These two ingredients can help keep your energy levels high. Additionally, oats also contain a healthy amount of Vitamin B, which facilitates the conversion of carbohydrates into energy.
  2. Bananas: Bananas are one of the best foods as far as pre-workout nutrition is concerned. Also known as nature’s power bar, it contains large amounts of potassium that helps the nerves and muscles work together in an efficient manner. Banana’s high carbohydrate content makes it one of the best foods for endurance workouts.
  3. Dry fruits: Dry fruits, which are a healthy source of simple carbohydrates, are one of the best pre-workout snacks you can have. Just mix a few dried figs, apricots, pineapples, and berries – you are all set to go. Apart from providing energy, they will supply you with important Vitamins and minerals.
  4. Greek yoghurt and fruit: This is a power-packed combination of protein and carbohydrates. The Greek yoghurt provides you with a much-needed dose of protein and the fruits give you a healthy amount of carbohydrates. When you mix these two, you get a power-packed punch of energy.

 

Which foods should you opt for Post-Workout?

When you are working out, your muscles use up almost all the glycogen available in the body for energy and this damages your muscle proteins. In order to re-grow muscle fibres and replenish glycogen stores, you will have to consume the following foods –

  1. Cottage cheese: Cottage cheese is a good source of protein with low fat content. It primarily contains casein protein, which is a slow digesting protein. This makes it an ideal post-workout snack for people who exercise before going to bed at night.
  2. Eggs: Eggs are one of the most common and well-known post-workout foods. The egg whites contain a healthy amount of protein and the yolks are a rich source of iron and phosphorus. All of these nutrients help in muscle recovery.
  3. Quinoa: Quinoa is a superfood, which contains a formidable mix of carbohydrates, fibre and protein. It helps in building muscle as well as muscle recovery.
  4. Grilled chicken and broccoli: If you are looking for effective sources of protein after a workout, then you can’t go wrong with this combination. Chicken is an excellent source of lean proteins while broccoli is rich in iron and protein, making it the perfect match for energy replenishment.

Conclusion

If you are looking to flaunt a fit body, then merely working out is not going to cut it. You have to be vigilant of what you are putting in your body. As long as you have your pre and post workout nutrition mapped out, you will have nothing to worry about.

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References:

  1. Men’s Health
  2. inKin
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