13 Pre and Post Workout Meals | What to Eat Before and After Workout
Want to know about what to eat pre and post-workout, it’s very difficult to figure out isn’t it? But we are here to solve all your problems and worries about your diet. When we talk about the pre-workout diet it is very important to know what is the right food you should include in your diet.
When you know it, it can help you reach your fitness goals and you will enjoy it more. Although what you eat after exercise is also equally important. This food refuels your body and helps you build bigger and gain more powerful muscle.
Pre Workout Meal Ideas
Protein consumption can boost muscle protein synthesis, prevent muscle breakdown, and accelerate recovery. Good hydration also improves performance and endurance. You can have your pre-workout meals from 3 hours to 30 minutes. So, we have some of the meals that can help your body to have enough energy to start your workout and will also help to maintain your same energy level during a workout.
Banana, Chia Seed and Peanut Butter Sandwich
Banana and peanut butter are perfect on-go snack. For an effective and long training session, spread PB and banana on the whole wheat toast and then some chia seeds for extra nutrition and crunchy taste to the sandwich.
Orange is the best foot to taken before the workout as orange keeps your body hydrated and you all know that oats are the best food for complex carbohydrates and you can also add flax seeds, you just have to mash the orange and then mix it oats and flax seeds according to your need and taste.
Yogurt And Fruit Smoothie
Smoothies are easy to digest, so you will not feel low during exercise. This version of smoothie with protein yogurt and fruit will pack carbohydrates that increase energy. Mix it with water or ice to help you keep moisture. Studies have shown that if you don’t have enough fluid in your body it can destroy your strength and endurance.
Greek Yoghurt With Fruits
Greek yogurt contains protein and fruit is rich in carbohydrates. Carbohydrates are easily broken, and later use proteins to prevent muscle injury. Therefore, it is like fruit to kill two birds with a stone. You need to consume this 20 minutes before your workout.
Apple And Peanut Butter Chunk
This perfect combination of Peanut butter and apple will increase your energy level. Apple will provide you with energy, peanut butter will give you protein and help save muscles. You need to swallow 1 slice of apples with 1 spoon of peanut butter. If you prefer, you can add Chia Seeds.
Homemade 5 Min Ready Protein Shake
For this, all you need is Milk, banana, almonds, raisins, peanut butter, and blend it well to make your protein shake.
Post Workout Food Ideas
Food intake is an essential factor in the success of exercise before and after exercise. Athletes use a variety of diets to improve their athletic performance, including the intake of carbohydrates, especially protein, after an exercise program.
They also take care of maintaining proper hydration during and after exercise. Studies on the role of nutrients in post-exercise recovery show that lack of sufficient carbohydrates, protein, and water can reduce performance. So here are so of the meal ideas that can help you achieve your fitness goals.
The avocado sandwich is a nutritious choice. The avocado contains riboflavin, vitamin K, E, C, B6, potassium, magnesium, and pantothenic acid. Avocado is a cream food with a combination of whole wheat bread is great. This sandwich will give you instant energy after hard work. So, you don't worry about exhalation. You need to use two pieces of bread with avocado. If you like, you can add peanut butter. Consume 20 minutes after exercise.
After hard weight training, it is unlikely that you will want a large salad, so it may be easier to drink vegetables. This recipe contains spinach, apples, and bananas and can provide abundant nutrition.
Mango And Orange Recovery Smoothie
This smoothie is great for vegans-it's a rare discovery. Many protein shakes use milk-based protein powders. The combination of fruit flavours is ideal for sweets that do not add any sugar.
Whey Protein in water is the best thing you can have after your workout This is so as whey protein gets digested very fast, it’s completely safe and has no side effects. You can have 2 scoops of whey protein depending on your muscle maturity.
Egg Whites With Your Favourite Fruit
Egg white is the best source of protein as an egg contains 9 essential elements of amino acid, which make egg a complete nutritious food. And you can have it with your favourite fruit to add on the number of protein and nutrients to your diet.
Brown Rice With Kidney Beans
Brown rice release insulin and provide you with enough amount of fiber and naturally occurring nutrients and minerals while kidney beans are rich in protein and even the richest source of plant-based protein so the mixture of both is more than enough for your body to regain your energy.
Pomegranate is rich in antioxidants and helps reduce inflammation and boost immunity. The combination of antioxidants and protein-carbohydrate will be the best option for the fast recovery of your muscles after a workout. You can also mix other juice with pomegranate juice such as beetroot juice, tomato juice, etc.
Let Your Workout Decide What Your Body Requires
The good thing about food and nutrition is that everyone has different bodies, special needs, and preferences. The world of before and after workout nutrition is complicated and no one knows the answer.
But you need to know one thing: the food you eat before, during, and after you sweat can certainly affect your mood and achieve your fitness goals. So, these are only recommendations for food or diet, it totally depends on you and your body so choose wisely what to eat and what not to. Happy workout.