Pre Workout And Post Workout Nutrition

Do you want to make the most out of your daily exercise? Right type of nutrition is the secret. No matter, if you’re a regular gym goer, a weekend warrior, or a professional athlete, good nutrition is important for good performance. Planning your nutrition right helps you optimize your each and every workout session and ultimately reach your fitness goal. What to eat and when to eat is a problem everyone faces in the starting of their fitness journey.

Workout nutrition varies from person to person. It basically depends on the type of your workout and your body composition goals. Yet, the basic principles remain the same.

Pre Workout:

The ideal time to fuel your body is 1 to 3 hours before your workout. You can eat a substantial meal 2 to 3 hours before workout. Though, you can have a small snack close to your workout session. Your meal should contain carbs as well as protein. Carbs act as the fuel and protein repairs and rebuilds. 

Suppose, your goal is weight loss, here, your pre workout meal should contain more protein and less carbs and be smaller in portion. If your goal is to gain mass, you should consume a bigger portion of carbs and protein. 

Some pre workout snacks:

  • Honey sandwich
  • Muesli bar
  • Handful of nuts and raisins
  • Pasta with tomato based sauce
  • Rice cakes with almond butter
  • Apple with peanut butter
  • Smoothie                                                               
  • Piece of toast and boiled egg
  • Banana
  • Greek yoghurt

The most important thing you should never forget is whatever you choose as your pre workout snack or meal; it should be easy to digest and shouldn’t upset your stomach. To find such a meal and the most appropriate time to have it, you’ll need to do some experimenting.

Post workout:

Some pre workout snacks:

Your bodies are like cars, you need to refill it every time it is empty. Your post workout meal should focus on refueling energy in your bodies and provide sufficient protein to prevent your muscles from protein breakdown and activate muscle synthesis. Regardless of your goal, you should always eat your post workout meal. In this meal, include high quality protein and carbs. The ideal time is 30 to 60 minutes after your workout.

Some post workout foods:
  • Protein rich green smoothie
  • 2 hard boiled eggs on toast
  • Cottage cheese and fruits
  • Oatmeal, whey protein, banana and almonds
  • Salmon with brown rice and sweet potato
  • Yoghurt and berries
  • Spinach and egg white omelette
  • Chocolate milk

Importantly, you should take a balanced meal containing protein, healthy fats and a bit of carbs. It will replenish your glycogen and help in muscle growth and repair. 

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