It Depends On Your Goals
Different fitness goals require different nutritional approaches.
When you consume carbohydrates prior to a workout it increases glycogen in your muscles and your liver. This gives your body the energy needed to exercise at a greater intensity and for longer periods.
If you want to maximize your performance , and achieve your personal bests, then eating more carbohydrates before your workout will help.
Consuming a large amount of carbohydrates can increase insulin levels. This can lead to fat storage, and can reduce the ability of the body to burn fat stored for energy.
If you want to lose weight and burn fat, it is better to avoid carbohydrates before working out .
What to Eat before your workout
It’s essential to eat foods that give your body the energy needed to perform well before a workout. You can choose from:
- The banana: The banana is a good source of potassium and easily digestible carbohydrates. This can help to prevent muscle cramps.
- Oatmeal : Oatmeal provides you with energy for a sustained period of time.
- Greek yogurt contains a lot of protein which is important for muscle growth and repair. It contains carbohydrates that provide energy.
- Peanut butter on whole grain toast: The whole grain toast contains carbohydrates and the peanut butter is rich in protein and healthy fats.
After Workout Nutrition
After an intense workout, the body requires nutrients to repair and rebuild muscle tissues, replenish glycogen reserves, and reduce inflammation. You can choose from:
- Grilled Chicken with Vegetables: Grilled poultry is a great source of protein. Vegetables are a good source of vitamins and minerals.
- Protein Shake: A shake made with almond milk, whey powder, and fruit is an easy and quick way to replenish carbohydrates and protein.
- Salmon and brown rice: Brown rice is a complex carbohydrate source that provides energy.
- Sweet Potato with Turkey: While turkey is a good source of protein and amino acids, sweet potatoes are rich in carbohydrates and vitamins.
Unhelpful foods for Worse workouts
Certain foods can make exercising uncomfortable and can undo all your fitness progress. Avoid these foods after and before your workout.
- Fried food: Fries are high in calories and unhealthy fats, making you feel sluggish.
- Glucose: Glucose can cause an insulin spike, which can result in a drop in energy and reduce your body’s capacity to burn fat as energy.
- Foods processed: These foods contain a lot of sodium and preservatives. This can lead to bloating, inflammation and discomfort when exercising.
- Alcohol Alcohol dehydrates the body, slowing progress.
After exercising, many people “treat” themselves to something unhealthy or high-calorie (like donuts or ice cream), believing that they have “earned” it.
This is a big mistake because these “treats”, while tasty, are often high in calories and provide very little nutrition for muscle building and recovery. It can undo the hard work that they have just done.
Choose healthier treats like a piece or dark chocolate.
