8 Pre And Post Workout Foods
Now what if I tell you that you can get all the necessary carbs, fats and proteins from a well-planned diet! Check out the 8 Pre And Post Workout Foods here!
8 pre-workout foods
Since our body is exactly like a machine that needs fuel every now and then, our pre-workout foods have to be rich in carbs, fibre, lean protein and healthy fats. They will help muscles in enduring the hardships of exercises of high intensity.
Carb and protein ratio is 4:1.
Oatmeal is packed with carbs, proteins, minerals, fibre and essential fatty acids. Oats settle down well without making you feel bloated and take a while to get digested keeping you full for longer. It releases sugar slowly into the blood stream.
Sprouts are immensely healthy as they rich in vitamins, minerals, fibre and protein. They have complex carbs that take a while to break down thereby release energy over a longer time. You can have these 1 to 2 hrs before a workout.
3) Fruit smoothies
You can make smoothies in a jiffy and have it on the go. They are an ideal pre-workout snack. Choose fruits with a high GI namely, mango, pineapple, banana and watermelon. During your workout the carbs in the fruits will supply energy and the proteins will help reduce muscle damage.
Bananas are a great source of carbs, potassium and manganese. You must eat a banana along with a cup of yogurt at least one hour before working out. Banana prevents cramps, heals wounds and increases bone strength.
5) Whole grain bread
This rich carb source can be coupled up with high protein snacks like hard boiled eggs or chicken. It is great for developing muscles.
6) Greek yogurt
Greek yogurt has lots of protein and keeps muscles energized throughout your gym session. Being easy to digest, it is ideal for the days when you do intense exercises.
Eggs are quick and easy to prepare. You can have them both hard boiled or scrambled.
Caffeine is said to enhance performance at the gym and also prevent muscle soreness. Just have a cup of black coffee before hitting the gym.
8 post-workout foods
After a workout, fluids and carbs should be consumed within half an hour as the body uses up a lot of energy during exercises.
Kiwi is loaded with nutrients. It has vitamin C, potassium, antioxidants and fibre.
These are a good source of carbs and antioxidants that fight free radicals produced while working out. Being rich in vitamin D and potassium, they boost energy, relieve cramps and injuries you have during workouts.
3) Nuts and dried fruits
Nuts are packed with proteins. And dried fruits are a healthy source of simple carbs that are easy to digest and better suppliers of muscle glycogen when compared to complex carbs.
4) Orange juice
Fluids post-workout are really important. Drink natural fruit juices like orange juice that is a great source of potassium and vitamin D. It restores the fluid level in the body post-workout.
5) Grilled chicken and veggies
Grilled chicken and veggies are the best snack after a heavy workout when you are drained of energy and fluids.
Salmon is loaded with proteins and omega 3s. It lowers muscle inflammation during workout, reduces muscle soreness, enhances burning of fat and slows down loss of muscle.
7) Chocolate milk
According to research, chocolate milk is the best post-exercise recovery drinks. It has twice the amount of carbs and protein when compared to plain milk or any other sports drink which is essential for revitalizing tired muscles.
Cereal with milk is great as a post-workout snack. It is a rich source of carbs, fibre, protein and calcium that is required for energy and muscle recovery.
Now, plan your diet and rock at the gym! Just try the above mentioned Pre And Post Workout Foods
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