Best Foods You Must Eat Before And After Your Workout Session: When it comes to fitness, there are specific universal questions that experts hear almost every day: How can I get the most out of my workouts? How can I lose weight faster, burn the most calories, and feel energized enough to power through every training session?
Best Foods You Must Eat Before And After Your Workout Session
While other elements may affect your unique situation, there’s a straightforward answer that applies to all of these questions: Eat! More specifically, eat the right foods at the right time.
Like many women, I used to think the best way to lose weight was to work out hard and wait until mealtime to eat. I now know that the key to getting and maintaining a knockout body is a combination of regular exercise and eating the right foods at the right times.
Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, and speeding up recovery.
Importance of Eating Before Your Workout
Whether you eat or don’t eat before exercise, research shows the body burns the same amount of fat. However, you can cause muscle loss if you regularly work out on an empty stomach.
Here’s why: When you’re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body looks typically for protein.
When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you are not giving yourself the fuel you need to power through an intense training session.
Eat one of these snacks before your next workout and turn your body into a fat-burning machine!
Eat Before Your Workout
The best pre-workout bite contains some form of complex carbohydrate and a protein. Here are some of my favorite meals and snacks to keep me energized during my work out without weighing me down.
Take Brown rice 1/2 cup with the black beans 1/2 cup.
Take Small sweet potato with steamed or lightly salted broccoli in the olive oil 1 cup.
Take Banana with the almond butter two tablespoons.
Take Multi-grain crackers ten numbers with the hummus three tablespoons.
Take Oatmeal 1/2 cup with the berries 1 cup, sweetened with the stevia or agave.
Take Apple and walnuts in 1/4 cup.
Importance of Eating After Your Workout
During the exercise, your body taps the fuel stored in your muscles which are known as glycogen for the energy. After which have cranked out that last rep and your muscles are depleted of their glycogen stores and also broken down.
Eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.
The sooner you start refueling, the better off you will be. Research shows that your body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you are finished. Jelly is not the only way to enjoy PB. Whip up one of these healthy peanut butter recipes for your next snack or meal.
Eat After Your Workout
According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and it helps to maintain lean muscle to aid in the weight loss.
Take Protein shake made with the half of a banana, one scoop of protein powder.
Take almond milk and hemp seeds which is an excellent protein source.
Take Salad with the roasted chickpeas 1/2 cup, light olive oil, and vinegar.
Take Sautéed or steamed vegetables 1 cup with the non-GMO tofu 1/2 cup.
Take Quinoa bowl 1 cup with the blackberries 1 cup and pecans 1/4 cup.
Take Multi-grain bread two slices with the raw peanut butter two tablespoons and agave nectar.
Take Burrito with beans 1/2 cup with the brown rice 1/2 cup, guacamole two tablespoons, and salsa.
So, these are the points to describe the Best foods you must eat before and after your workout session.
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