What to Eat Before and After Workout
It is often before the arrival of spring and summer, people will start thinking of getting in shape and caring more about healthy eating. And it is true that most of you will get out and move more, but some of us exercise daily throughout the year and we need to watch wheat we eat, especially before, during and after each workout session. And on this page, you will find some up-to-date tips to maximize the benefits you get from your workout. Many of you have this wrong assumption that it is not that important to eat before the exercise and that your workout may be better on an empty stomach. The truth is that just like a car will not function without any petrol, you can’t go on a hard and long activity without the energy, and the food is obviously the best source of fuel. And you actually need this throughout the day, from the three major macronutrients- carbohydrates, fats and proteins as each group fulfill a certain function and your body works properly.
Carbohydrates make the energy available very quickly, creates an energy reserve- glycogens in your body, will help you concentrate better during your workout and you can get them mainly from fruits, veggies, cereals (especially oatmeal), cracked wheat, couscous, rice and pasta (brown varieties preferred). Fats also provide an energy reserve and are available in dairy products- milk, yogurt, cheese etc., butter, margarine, olive oil, meat, eggs and more and will also help with the transport of fat-soluble vitamins K, E, D, A. As you know, the protein or amino acids make the most important group for those that work out, as they help with both the muscle development as well as the muscle repair and you will get them from dairy products, fish, chicken, turkey, red meat, eggs, tofu, legumes and more. They also help you feel full longer, prevent any potential energy drops, offers energy over a longer time and will contribute to a better immune system. Please note that the time between your meals and workout, the duration and type of food you eat will affect what you eat before or after the workout.
However, there are some general rules like not eating stuff with a lot of sugar like biscuits, cookies, candies or anything high in fat. And you need to pay attention to their easy digestibility and the ability to offer you energy longer- throughout your workout. Make no mistake, simple sugars provide you with a good amount of energy but this is often an energy over a very short time due to quick absorption in your body, also causing spikes followed by a quick decrease in energy, can make you stop the physical activity- hypoglycemia. It is important that you eat after your workout session, preferably within half an hour, as the body will need to fill up its energy reserves. It is within that 30 minute period after the physical activity that the body will be more likely to repair the damage on muscles and replenish the reserves. And this post-workout snack should include enough proteins to help with muscle repair, decent amount of carbs and liquids to help with rehydration: Smoothie, cheese and fruit, yogurt and muesli bar, chocolate milk, banana and milk, fruit juice and milk, dried fruits and almonds and more.
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