In order to get the most out of your workouts, lose weight faster, burn more calories and feeling organised it is not enough to just exercise. While there are many elements that may affect your unique situation, there’s one simple, eat the right foods at the right time. A common misconception is that the best way to lose weight was to work out hard and wait until mealtime to eat. Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, and speeding up recovery so you can go back to your exercises.
What to Eat Before your Workout?
When you’re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can make the mistake of slowing your metabolism and make it harder for you to lose weight altogether. In addition, if you exercise on an empty stomach, you’re not giving yourself the fuel you need to power through an intense training session.
The best pre-workout food should be rich in complex carbohydrate and a protein. Here are some meals and snacks to keep you energised during your workout without weighing me down.
• Multi-grain crackers (10) with hummus (3 tablespoons)
• Oatmeal (1/2 cup) with berries (1 cup), sweetened with stevia or agave
• Apple and walnuts (1/4 cup)
• Brown rice (1/2 cup) with black beans (1/2 cup)
• Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
• Banana with almond butter (2 tablespoons)
What to Eat After Your Workout?
During exercise, your body taps the fuel stored in your muscles known as glycogen for energy. After you finish exercising your muscles are depleted of their glycogen stores and are broken down. Eating and drinking the right food that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.Research shows that your body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Always have a recovery drink on hand and a pack of peanut butter or another snack to eat after you are finished.
Consuming protein and a little carbohydrate is best immediately after exercise. Here are the best foods to eat after training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.
• Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)
• Multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
• Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
• Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar
• Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa
• Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
So remember, eating right before and after your exercises can be far more effective if you have a balanced diet overall. So, get ready and enjoy a good bite before and after you commit to self-improvement at a gym.