You may hit the gym regularly or go for long runs over weekends but may not be seeing a substantial improvement in your strength or stamina.Most of the people habitually spend one or more hour in the gym but do not pay much attention to the food that they take pre and post workout. By following the right food regime before and after a workout, one can see significant improvement in their endurance.There are different needs of the body before and after a workout and hence there are different foods for it.
-Before a workout session, you should give your body carbohydrates and after your session, you should have a protein rich diet.
-Carbohydrates act as a fuel for your body. They help in maximizing your performance during a workout.
-Protein on the other hand aids muscle growth.
-You should always have the pre workout food at least 1-2 hours before and not immediately before the exercise.
– Have your post workout meal within 30 minutes after a workout.
Here are 5 best foods that you may consider having before and after an exercise or workout session:
5 BEST PRE-WORKOUT FOODS
1 . Peanut Butter And Banana
Banana is a source of complex carbohydrates that keeps the body running and also contains potassium which prevents muscle cramps. Have a banana or two coupled with a scoop of peanut butter at least an hour before a workout.
2 . Apple And Almond Butter
It is a healthy snack as it is a source of vitamins, minerals, antioxidants and protein. Slice an apple and dip it in almond or peanut butter and you’re ready to go.
3 . Oatmeal With Fresh Fruit
Oatmeal is an excellent source of carbohydrates. It slowly releases sugar into your bloodstream thereby keeping the energy levels elevated during a workout. Add some fruits to it and increase the fluid content of the meal.
4 . Smoothies
Smoothie made from a piece of fresh fruit, 100 grams plain yogurt and 200 grams of milk is a must when you are ready to go for a high sweaty workout. It is a source of carbohydrate, protein and calcium.
5 . Yogurt And Dry Fruits
This is a must have for long distance runners. Yogurt is easy on the stomach and the dry fruits provide the energy mid workout. Dry fruit contains healthy sugar which infuses energy to start off a workout
5 BEST POST-WORKOUT FOODS
1 . Grilled Chicken
After a hectic workout, your body needs protein rich food in the form of grilled chicken. It contains lean protein and carbohydrates and you will not feel bloated.
2 . Orange And Boiled Eggs
Oranges are source of water and potassium which rehydrate the body quickly. They are also rich in carbohydrates which help in replenishment of energy. Eggs, as we all know are a source of protein. Proteins are much needed after a workout to repair the damaged muscles. One orange and 2 boiled egg (egg whites) would be sufficient.
3 . Low Fat Chocolate Milk
Chocolate milk is slowly taking the place of energy drinks and water as preferred drink after a workout. It is an excellent combination of carbohydrates, protein and water content. Drink a glass of it after your session ends.
4 . Omelette
Make an omelette containing 2 whole eggs, 2 egg whites, onion and fruit preferably pineapple. Eggs contain leucine which promotes the synthesis of protein in muscles. While egg whites keeps calorie in control, the pineapple decreases inflammation in the body caused due to exercise.
5 . Salmon With Sweet Potato
The salmon fish also helps in inflammation reduction apart from being a protein warehouse. Sweet potatoes houses complex carbs. A combination of the two of them gives the body a necessary dose of carbohydrates and proteins.
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So, go ahead and add these healthy and nutritious foods to your diet and gain the maximum benefits from your workout.Eat Healthy, Stay Healthy!