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  • Mohab Hany

What To Eat Before And After A Workout?

Do you ever feel weak ? Can't finish your workout ? Can't workout to begin with ? If you answered yes to any of these questions then probably it's what you are eating. Proper nutrition is vital to achieve your fitness results.

At Fit4life, we know the importance of nutrition and we want you to reach all your fitness goals. Below are the foods you should eat before and after a workout.

What To Eat Before A Workout ?

Before your workout you need to get enough nutrients to provide sufficient fuel to promote an intense workout that is enough to deliver a muscle-building stimulus.

The meal should be consumed from 2-3 hours before to allow you to digest. Now you need to think about the proper food choices. About 70% of the energy in your pre-workout meal should come from carbs, but choose low-glycemic carbs or slow-burning carbs like oatmeal, veggies, or sweet potatoes are better choices. If you feel like you need some extra calories for energy that day at your workout, you can add some extra fat such as almond butter or avocado.

A good combo of easy-digesting proteins and slow burning carbs would be a 6-ounce chicken breast with a sweet potato and some avocado on the side, or an oatmeal mixture with almond butter and whey protein. Go for about 20 to 40 grams of protein and 40 to 80 grams of carbs depending on how much you weight.

Foods To Include :

If Your Workout Starts in 2–3 Hours or More

  • Sandwich on whole grain bread, lean protein and side salad.

  • Egg omelet and whole grain toast topped with avocado spread and a cup of fruit.

  • Lean protein, brown rice and roasted vegetables.

If Your Workout Starts Within 2 Hours

  • Protein smoothie made with milk, protein powder, banana and mixed berries.

  • Whole-grain cereal and milk.

  • A cup of oatmeal topped with banana and sliced almonds.

  • Natural almond butter and fruit preserve sandwich on whole-grain bread.

If Your Workout Starts in 1 Hour or Less

  • Greek yogurt and fruit.

  • Nutrition bar with protein and wholesome ingredients.

  • A piece of fruit such as banana, orange or apple.

What To Eat After A Workout ?

During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, after exercising, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. So you’ll need to consume enough carbs to promote substantial insulin release, because insulin is responsible for delivering carbs and amino acids back into the muscles.

After a workout, consume at least 20 grams of whey protein with water and a small piece of fruit to hold you off until you have a large meal with carbs and protein.

  • Chicken, is an excellent source of lean protein and other important nutrients like niacin, a B vitamin essential to carbohydrate metabolism.

  • Rice, brown rice is generally a healthier option than white after a workout.

  • Veggies, Add steamed veggies for additional flavor and nutrients.

Within 15min of Finishing Your Workout

Immediately take down 20-40 grams of fast-digesting whey in water. Optionally, you can add 3-5 grams of creatine to replenish your explosive energy stores.

Within 60min of Finishing Your Workout

One hour later your body will be craving some good protein and carbs that will digest slower for a sustained insulin release and trickle feed of amino.

A good plan would be to combine white rice, steak and broccoli or veggies. You could also have fish, chicken, or whatever high quality protein and carbs your prefer. You should be shooting for around 40 grams of protein and 40-80 grams of carbs.

To Start Your Nutrition Plan, Visit Our "Nutrition" Tab and Fill The Form To Schedule Your Visit With Our Nutrition Experts.

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