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Pre and Post Workout Meal

Fitness
2019-02-07 | By: SNAP Fitness
 Pre and Post Workout Meal

As the famous saying goes, “You are what you Eat”. It is essential to eat a healthy diet to maintain a sustainable lifestyle. What you eat, and when you eat it, have direct consequences on your ability to work out and how well your body adapts to the workout routine. Therefore, it is essential to maintain a fixed diet plan along with an appropriate and efficient workout routine.

The meal that you consume before and after your workout routine has a direct effect on the benefits that your workouts render. It needs to be balanced for your workout as well as for your body. This holds regardless of how experienced you are, or what kind of workout you are doing.

Beginners and veterans alike need the right fuel to power their exercise. However, every form of training has different nutrition needs. Several types of exercise activate processes in the body that only specific types of nutrients can reinforce. The meal you consume before a cardio session should be different from what you eat before weight training (pre-workout snack). Remember that you need to alter your diet not just by keeping your personal needs and preferences in mind, but also by your gym workout routine. Therefore, special care must be taken whilst determining the optimum diet that suits both your body’s needs as well the energy required for the workout.

What to eat before a workout

Carbohydrate-rich food is important before a workout. They are stored as muscle glycogen reserves and promote a longer duration of performance by delaying the fatigue time. In short they give you energy and increase your endurance.

If you are lifting weights, protein is a must. Lifting weights leads to the muscle fibers tearing. Protein stimulates the production of new fibers and tissues which lead to an increase in muscle density and strength.

The timing of your pre-workout food should be anywhere between 30 minutes and 2 hours prior to your exercise. The larger the interval between the two, the larger your meal. A small snack is sufficient 30 mins before, but if you are having a meal ensure that there is enough time for the food to get properly digested.

Fruits such as bananas and apples are popular pre-workout snacks. Bananas have potassium which aids in maintaining nerve and muscle function. Both apples and bananas have natural sugars which slowly release vitamins throughout the body, as a result making you feel more awake.

Another favourite is peanut butter and bread. Peanut butter has plenty of fiber as well as some protein, while whole-wheat high-fiber bread packs enough carbohydrates to sustain your workout.

Oats are a staple in many bodybuilders diets. Rich in carbs and fibre, oatmeal makes a filling pre-workout meal.

Eggs, or just egg whites are a cheap, easily available source of protein. Paired with a whole-wheat bread, or eaten just by themselves, they are a must-have.

Alternatively, if you are running out of time or don’t feel like eating much, you could always make a smoothie. These can be had up to 45 minutes before weight training. Mix up fruits like apples and bananas with nuts, almonds and oats, along with milk or plain yogurt. Add in half a scoop of whey protein and sprinkle on some Stevia for the perfect pre-workout drink.

What to eat after a workout 

It is essential to eat properly before workouts as it accomplishes two things. Firstly, it helps you maximize your performance, and secondly, it minimizes muscle damage. For optimum results, it is best to consume a meal 3-4 hours before the workout routine. The meal should comprise fat, protein, and carbohydrates. In case you can't eat 3-4 hours before the workout, try eating 45-60 mins before the workout. However, it should comprise primarily of carbohydrates and protein to minimize stomach discomfort during workouts. 

The timing of your pre-workout food should be anywhere between 30 minutes to 2 hours before your exercise routine. The larger the interval between the two, the larger your meal. A small pre-workout snack is sufficient 30 mins before, but if you are having a meal ensure that there is enough time for the food to get properly digested. It is also essential to consume a lot of water to maintain the water levels in your body. 

  1. Carbohydrates: - Carbohydrate-rich food is important before a workout. They are stored as muscle glycogen reserves and promote a longer duration of performance by delaying the fatigue time. In short, they give you energy and increase your endurance. Some examples of carbohydrates are-, whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables, and whole-grain cereals (with low-fat or skim milk). Oats are a staple in many bodybuilders' diets. Rich in carbs and fiber, oatmeal makes a filling pre-workout snack. Carbohydrate pre-workout supplements can also be consumed in case the preparation of the meal is not an option. 

  2. Proteins: - Proteins are essential to build up muscles. Therefore, your diet should contain enough of them. If you are lifting weights, protein is a must. Lifting weights leads to muscle fibers tearing. It stimulates the production of new fibers and tissues which leads to an increase in muscle density and strength. Some examples of proteins are nuts, a slice of turkey, a hard-boiled egg, soy milk, and Greek yogurt. Peanut butter has plenty of fiber as well as some protein, while whole-wheat high-fiber bread packs enough carbohydrates to sustain your workout. Eggs or just egg whites are a cheap, easily available source of protein. Paired with whole-wheat bread, or eaten just by themselves, they are a must-have.

  3. Vitamins and Minerals: - Fruits such as bananas and apples are popular pre-workout snacks. Bananas have potassium which aids in maintaining nerve and muscle function. Both apples and bananas have natural sugars which slowly release vitamins throughout the body, as a result making you feel more active.

Alternatively, if you are running out of time or don’t feel like eating much, you could always make a smoothie or consider pre-workout supplements.
These can be eaten 45 minutes before weight training. Mix up fruits like apples and bananas with nuts, almonds, and oats, along with milk or plain yogurt. Add in half a scoop of whey protein or protein supplements and sprinkle stevia for the perfect pre-workout drink. 

The sooner you buckle down and get your pre and post-workout meals right, the better your chances of progress. To get guidance on the best workout meals, visit Snap fitness, and get the best out of your daily workouts with fulfilling meals. 

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