What to eat BEFORE and AFTER your workout?
When it comes to gearing up for workout, carbs are your best friends. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine.
So, here is a list of what to eat before and after your workout which takes care of your health and the after work out hunger pangs (We all know how tempted we are to just hog on junk after a vigorous work out :P)
BEFORE : Whole wheat toast with sliced bananas and cinnamon
Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon or a dollop of almond butter. The spice has been linked to stabilizing blood sugar and improving brain function.
AFTER : Grilled chicken and mixed vegetables
Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.
BEFORE : Greek yogurt and trail mix
Getting ready for a long run? Eat some yogurt first. It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we’re talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, even a little bit goes a long way…
AFTER : Veggie packed omelette
You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.
Need a snack on-the-go on your way to class? Stick with a smoothie. Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you’re picking one up, check the label to make sure it’s made from whey or milk-based proteins. And no need to go overboard — 10 to 20 grams of protein before exercising is plenty.
AFTER : Whole wheat hummus and spinach sandwich
If you’re a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.
BEFORE : Oatmeal with fresh fruit
Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.
AFTER : Chocolate Protien Shake
Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That’s because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy.
So guys hope this helps you eat better and frees you from all the woes of what to eat during work outs. Don’t forget to try these out and let us know. Have a great week ahead. Till then eat healthy and stay healthy 🙂