Eating the right foods may help maximize the benefits of your workouts.
In this article, we'll talk about the foods that you should eat before and after a workout.
So, read ahead!
It's no secret that doing workouts regularly is beneficial for your overall health. It may boost weight loss, prevent diabetes, reduce the risk of cardiovascular diseases, and more. However, exercises and diet go hand in hand, as several research studies done all around the world have indicated.
As experts suggest, you have to be extra cautious regarding the foods you choose to eat before and after a workout. Proper food may make your workout session a lot more effective, helping you to achieve your health goals in the long run.
Foods to eat before a workout
Your body needs the right amount of fuel before hitting the gym. So, it's good to eat a combination of lean protein and carbohydrates at least 2-3 hours before a workout.
Oatmeal: Oatmeal (made with low-fat milk and topped with seeds & fruits) is the most perfect pre-workout food. It's packed with carbs which provide your body with energy. Also, it contains a high amount of fiber which helps your blood sugar levels to stay steady.
Banana: Banana is particularly recommended for those who get only 10-15 minutes for eating before a workout. It contains a rich amount of easy-to-digest carbohydrates that keep you energized for a long time. Also, it's high in potassium which helps reduce your risk of muscle cramps during the workout session.
Yogurt & fruits: The combination of yogurt and fruits is highly effective at promoting your energy levels. It contains protein that helps build muscles. Also, it's packed with vitamins, minerals, and antioxidants that help your body in numerous different ways.
The list also includes apples, almonds, oranges, etc.
Foods to eat after a workout
Post-workout nutrition is equally important, if not more. It helps you to restore energy levels and also refuel the working muscles. Firstly, drink plenty of water to replenish fluid in your body.
Below is a list of foods that you can include in your post-workout meals.
Avocado: Avocado contains a rich amount of saturated fat, polyunsaturated fat, and monounsaturated fat. Hence, it helps keep you full for a longer time, which is essential after a workout.
Dairy: Dairy products such as milk, cottage cheese, Greek yogurt, etc. are considered good options for a post-workout meal. The protein found in these foods boosts protein synthesis of muscles, helping your body to recover from the injuries.
Dark leafy vegetables: Dark leafy vegetables are loaded with calcium which helps strengthen your bones. They contain iron which boosts metabolism and restores energy levels in your body. Moreover, their high micronutrient content reduces your risk of developing several issues.
The list also includes chocolate milk, sweet potato, peanut butter, etc.
