In today’s blog we are going to talk about few beneficial foods that you should eat before and after a workout session.
As you might already know, eating a healthy and energetic breakfast or other meal (depending on what time of the day the workout is) before going to the gym is a very important habit that everyone should follow. ‘Even though you may be tempted to skip the calories, don't. Not eating before a workout can result in low blood sugar, which leads to lightheadedness and fatigue.’1
Here is a list of a few foods that are good for you and can give you that boost needed before going to the gym!
Before:
Option 1 - Whole Wheat Toasts with Peanut Butter and a Sliced Banana.
Option 2 - Greek Yogurt with Trail Mix
Option 3 – Fruit Smoothie
If you go to the gym at a different time other than in the morning, these meals can work as well. Also, eating beneficial foods after the workout is as important as before the workout!
After:
Option 1 – Grilled Chicken and Steamed Vegetables
Option 2 – Grilled Tilapia and Mixed Vegetables
Option 3 – Veggie Omelet with Avocado
Remember, carbohydrates are good before a workout session but is not recommended to eat them after working out. Also, try to prevent carbohydrates after 3pm. ‘Fat burning requires long periods of time with low blood sugar, so eating low-carb after 3pm gives your body this needed time and optimal body chemistry.’2
If your goal of working out is losing weight, the following foods are not recommended after 3pm:
- Bread
- Rice
- Potatoes
- Sugar
- Corn
Now, let’s talk about timing.
‘In general, you’ll want to eat a meal high in carbs and protein and low in fat roughly three to four hours before you exercise.’2
Giving yourself a bit of time before working out will give you plenty of benefits and you will feel great and energetic by the time you get to the gym!
For post-working out, give yourself between one to two hours to eat a meal high in protein. ‘But despite what you’ve heard, it’s not necessary (or healthy) to pound a massive protein shake the second you stop pumping iron.’3
If you like my blog, come back next week for some more hydration tips!
HAPPY HALLOWEEN!
References
1Men’s Fitness (N.D.). Best Pre-Workout Foods. Retrieved from http://www.mensfitness.com/nutrition/what-to-eat/best-pre-workout-foods
2Fit Women (2010, August 18). Boot Camp Weight Loss Plan – No Carbs after 3pm.
3Heid, M. (2014, September 14). You Asked: Should I Eat Before or After a Workout?.
Retrieved from http://time.com/3387314/eat-before-or-after-workout/
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