Increased energy
Proper nutrition before and after exercising can enhance your results. Just as a car uses gasoline, your body burns carbohydrates as fuel. They provide energy for your workout or fitness session. When you finish, refueling with a combination of proteins and carbohydrates can help you replenish your muscles.
Are you ready to make the most of your training?
Good timing
Have a meal or snack 1 to 3 hours before training. Eating right before exercise can cause stomach issues. This is because more blood flows to your muscles during exercise, leaving less available for digestion. After exercising, your body is ready to refuel and repair muscle tissue. Eat within an hour after completing your workout.
Before training
PEANUT BUTTER AND JAM SANDWICH
Bread and jam provide you with carbohydrates. They create the energy your muscles need during exercise. Peanut butter adds a dose of protein to the meal. Protein helps you feel full, which can help you curb cravings and bad eating habits after training. In fact, research shows that eating a small amount of peanuts can help maintain a healthy weight. Did you go for a short walk or an hour of yoga? Half a sandwich is all you need.
OATMEAL WITH MILK AND FRUIT
Do you exercise in the morning? Start your day with a bowl of oatmeal and fruit. Your body slowly digests the carbohydrates in this combination, keeping your blood sugar stable. You’ll feel energized for a longer period of time. For an additional dose of protein and calcium, add skim milk with a little fat.
FRUIT AND YOGURT SMOOTHIE
Because a smoothie is easy to digest, you won’t feel sluggish during your workout. Make your own version of a protein-rich smoothie with fruit, which will give you an energetic boost. Mix it with water or ice to keep your hydration levels up. Research shows that if you don’t consume enough fluids, your strength and endurance may decrease.
MIX OF SEEDS, DRIED FRUIT, AND NUTS
This mix is well-known as a hiking snack, but it’s also an excellent pre-workout snack. Dried grapes provide you with a quick energy boost and are easy to digest. Mix a small portion of them with a few almonds, which are rich in protein and healthy unsaturated fats. They also contain antioxidants that can help your body utilize oxygen better, leading to improved exercise results.
CAFE LATTE AND APPLE
If you’re a coffee lover, enjoy a latte before your morning or afternoon fitness session. You’ll get protein from the milk, and the caffeine can help alleviate muscle soreness and boost calorie burning during exercise. Pair it with an apple to get high-quality carbohydrates. One word of caution: Caffeine may interfere with your sleep, so avoid it in the late afternoon. You can replace the latte with a glass of skim milk or a piece of cheese.
BANANA
Do you have only 5 or 10 minutes before your workout? Grab a banana. Its easily digestible carbohydrates provide you with energy without weighing you down in the stomach. They are also a good source of antioxidants and potassium, a mineral that can help prevent muscle cramps. Toss one in your bag as a snack before heading to the gym.
AFTER TRAINING
WHOLE GRAIN TOAST AND EGGS
The carbohydrates from the toast replenish the energy burned during exercise, while the fiber helps maintain stable blood sugar levels. Add eggs to enhance your results. They are a complete protein, meaning they contain all nine essential amino acids that your body uses to build muscles. Don’t have time for a meal after your workout? Grab a hard-boiled egg with whole grain bread or crackers.
CHOCOLATE MILK
This childhood favorite beverage has the ideal ratio of carbohydrates to protein—around 4 to 1—to refuel and replenish muscle fibers. One study found that athletes who consumed a glass of chocolate milk after their workout recovered faster than those who consumed a sports drink containing only carbohydrates. Plus, chocolate milk is 90% water, so it helps replace some of the fluids lost during exercise.
WRAP WITH TURKEY BREAST
After finishing your workout, opt for this easy snack or lunch. The wrap provides you with carbohydrates, while the turkey breast contains 20 grams of protein per 90-gram serving. Instead of mayonnaise, add avocado spread—it’s rich in potassium and magnesium, two minerals that can help alleviate muscle cramps. Bonus: Avocado is also packed with healthy unsaturated fats and various vitamins that are beneficial for the heart.
FRUIT YOGURT
A cup of fruit yogurt provides you with 20 grams of protein. You can add more nutritional value by including extra fruit to increase the carbohydrate content and boost energy. If you choose antioxidant-rich blueberries, you’ll gain even more benefits. Research shows that consuming blueberries after exercise can help with exercise-induced muscle inflammation.
SALMON WITH SWEET POTATO
This fish is rich in protein and omega-3 fatty acids—heart-healthy fats that can help reduce post-exercise muscle inflammation. A piece of salmon with roasted sweet potato in its skin contains 23 grams of carbohydrates and 3.8 grams of fiber to keep you feeling full. With this meal, you’ll get your daily dose of vitamin A. Serve your sweet potato baked or as a mash, but skip the high-calorie butter and cream. Instead, use olive oil as a sauce.
Before, During, and After Training: Drink Water
Make sure you stay adequately hydrated by drinking enough water. How much is enough? Follow this schedule:
Before training – two to three glasses
During training – half a glass every 15 minutes
After training – 2-3 glasses for every half kilogram (or pound) you lose during the workout (you can measure this on a scale before and after)
Foods to Avoid: Stay away from greasy or fatty foods.
They take longer to digest and can cause stomach discomfort. According to some opinions, consuming large amounts of dietary fiber or protein may not mix well with exercise. Remember that every body is different, so pay attention to what works well for your own body. If you’re participating in a race, always stick to tried-and-tested snacks and meals.