Nutrition Before and After Workout

Posted by QUA NUTRITION on January 25th, 2019

If you are looking for the best nutrition before and after workout meal option, then you have landed yourself in the right place as we have nutrition tips that you require before and after the workout just for you.

As per the best sports Nutritionist in India, your nutrition before and after workout is crucial and can help improve your performance and results. Your goals should be to burn fat and gain muscles, also to increase strength and be healthier. So, what you eat before your workout, acts as a fuel or energy, to maximize performance during your workout session, what you eat after is important to optimize muscle recovery.

First, Never ever workout with an empty stomach because working out an empty stomach is like driving a car without gas. You will suffer because you will not have that much energy to sustain it or you will be too distracted by hunger to keep your focus. We will start by the understanding with the pre-workout snacks well known as ‘Energy Phase’ because they play a vital role in providing your body with maximum energy. Carbs are the source of energy and they digest easily. The pre-workout snacks should be light, small and easy to digest and it is suitable to consume 30 to 60 minutes before your workout but if you’re planning to have a bigger and heavier meal then have a balanced meal of carbs, proteins, and healthy fat for at least three hours before a workout.

Pre-workout snack can be whole wheat toast with peanut butter and banana. It will provide you with complex Carbs, which are significantly important for the workout for the endurance. Plus bananas are a rich source of potassium which tends to drop when we sweat a lot, as for peanut butter, it is high in protein and it digests easily.

Greek Yoghurt with fruits; you can also add frozen berries or any fruit of your choice. Try smoothies too, blend 1 cup of frozen berries or you’re any other fruit, one cup of water. It is liquid base pre-workout drink and refreshing too.

Oatmeal for pre-workout is a popular choice for long runs and cardio as it fuels you with energy by gradually releasing sugar in your bloodstream. You can dress up your oatmeal with fresh fruit, peanut butter, whole nuts, and eggs or cocoa powder. Sprout or chickpea salad can another great option for you.

Now, Post workout meal is the first meal after the workout session, which is also known as an anabolic phase. Taking the right post-workout meal will help to increase the muscle mass and reduce fatigue and overall recovery. To achieve this we need to refill our body with more protein and comparatively fewer carbs. Consuming proteins will build the muscle and aids recovery. For this reason, it’s recommended to consume post work out meal within 32 to 40 minutes right after the gym.

Post workout meal is rich in nutrient such as lean protein like grilled chicken as it will fill you up with the feeling of overly bloated. On the other hand, the veggies are fiber dense and they will keep you satisfied. We have almost covered essential nutrition before and after workout.

Have omelet with broccoli, onions, carrots and two eggs using olive oil. Salmon can also be a good option as it is rich in omega 3 and protein and sweet potato has complex carbs which restore energy. In case you are vegan or vegetarian, replace the salmon with beans or chickpeas. Another post workout meal is scrambled eggs or boiled egg whites. Again you can replace the egg with paneer.

Hope, now you know what to have as nutrition before and after workout.