Best Foods to Consume Before and After a Workout

It is critically important to mind what you eat, but knowing when to eat can be even more critical, especially if you are looking at ways on how to lose your abdominal fat. Pre and post workout nutrition is extremely important. This will help you avoid feeling sick and will also help you perform at your best while maximizing recovery. A pre-workout snack should be consumed about 30 to 90 minutes prior to your workout. Snacks that are non-liquid, will take longer to digest than liquid shakes. While on the other hand a post-workout snack should be consumed immediately or within 45 minutes after the workout is completed.

The importance of pre-workout nutrition

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Working out intensely without fueling up properly is like driving a car on empty even if you are doing a fat burning workout. You will not have enough energy to maximize your workout and you will also greatly limit your potential to burn calories. If you are eating high carbohydrate snacks as a pre workout nutrition, you should eat it two hours before you begin your exercise. This will provide your body with enough energy it needs for a great workout. The snack should comprise of 40 to 100 grams of carbohydrate and should be low in fat (fat burning meals).

Pre-workout foods

  • Whole wheat toast with banana
  • Greek yogurt
  • Smoothies
  • Hummus and Spinach Sandwich
  • Fruit salad like apple, banana and strawberry
  • Chocolate milk

The importance of post workout nutrition

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Working out intensely damages tissues at the micro level and we also need fuel to function. Regular workouts make us stronger, muscular, leaner and fitter, however our body needs repair in the meantime after a workout. In the process of repairing and rebuilding, old and damaged protein breaks down (known as protein breakdown) and new ones are constructed (known as protein synthesis). The entire process collectively is known as protein turnover. Muscle protein synthesis increases slightly after resistance workout while protein breakdown increases significantly. This means after a workout we are doing plenty of breaking down than building up. Your muscles growth directly depends upon the rate at which protein breakdown happens and the rate at which protein synthesis happens. In other words, if you make sure you have enough raw materials available for protein synthesis, you can make sure your body doesn't lag behind protein breakdown. Here are some of the foods good for post workout nutrition, that will help your body in a post workout protein synthesis, while at the same time they also work as fat burning meals.

Post workout foods

  • Grilled chicken
  • Mixed vegetables
  • Omelet with loads of vegetables
  • Salmon with sweet potato
  • Whole wheat bread with tuna fish
  • Omelet with fresh fruits
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