Foods to Eat Before, During and After Exercise

Your body needs fuel for food. No matter how hard you hit the gym, you will not get optimal results unless you eat the right foods. Individuals who gorge down stuffed crust pizza and deep-fried foods throughout the week and expect to lose calories at the gym are in for disappointment. Sure, you can pump up for a workout session with the same energy levels from eating 300 calories of salmon or 300 calories of dessert. However, the source of energy makes a monumental difference.

 

Stuffing your face with unhealthy treats makes losing weight and carving chiseled abs that much more difficult, not to mention the effect it will have on your performance, heart health, and body. Therefore, when it comes to looking and feeling your best, it all starts with eating a nutritious diet.

 

Fueling your body with the right drinks and foods is not enough; you must also do it in the right quantity at the right time. If you want to learn what to eat to get the maximum results from your gym session, continue reading.

 

Best Pre Workout Meal for Muscle Gain

For maximum gains from your workout, you should drink water, fluids, and eat food before, during, and after hitting the gym. Sure enough, you will get abs faster if you work out on an empty stomach. However, we do not recommend it for individuals who suffer from blood sugar issues. Exercising while hungry increases your probability of not being able to complete the workout routine, as it can make you feel lightheaded and lazy, which results in taking longer breaks and may even cause you to injure yourself as you might not be able to hold the right posture.

 

Staying well hydrated ensures you maintain blood glucose levels, which helps you push harder, give it your all, and speed up recovery time. For maximum gains from your workout routine, start by focusing on your nutrition intake as much as you focus on your exercises. Be sure to eat proper meals 2 to 3 hours before you exercise.

 

For pre-workout optimum nutrition, add proteins, carbs, and healthy fats to your diet. Consuming protein before a workout regime can promote muscle protein synthesis, which enables cells to make protein. Here are some delicious options for pre-workout meals, protein smoothie, protein bar, steamed veggies, and brown rice with chicken, avocado, and vegetables with scrambled eggs, whole-grain toast slathered with peanut butter and banana slices.

 

Carbs contain glucose, which is fuel for muscle. They also promote glycogen stores, which can fuel your drive to workout harder. Be sure to include healthy carbohydrates into your diet, such as low-fat or fat-free yogurt, brown rice, vegetables, fruits, whole grain pasta, whole-wheat toast, and whole-grain cereals.

 

Ideally, you should consume pre-workout meals at least 3 hours or 30 minutes before you hit the gym. Foods consumed an hour or 30 minutes before, should be light, easy to digest, mostly carbs, and a little protein. Some good options include almonds, nuts, and protein bars. This gives you plenty of energy without causing discomfort during a workout.

 

Supplements for Men’s Health

Individuals looking to improve their performance often turn to the best Tribulus terrestris extract products, such as Herbion Virility Formula. This ashwagandha t booster contains a wholesome blend of Tribulus terrestris, Velvet bean, and Elephant vine extracts that work synergistically to promote overall good health, strength, and physical performance.

 

Our Tribulus terrestris capsules are easy-to-swallow, gluten free, non-hormonal, and non-steroidal. The best time to take ashwagandha pills is two capsules, twice daily for twelve weeks, to gain long-term cumulative benefits. Order Herbion Virility Formula, Ashwagandha capsule on Amazon to experience a difference yourself. The best part is you can easily blend Virility Formula capsules into your pre-workout shakes, smoothies, fruit yogurts, or green juice.

 

Best Drink during Exercise?

Before starting your workout routine, be sure to keep a water bottle with you. Staying well hydrated while exercising is the key to getting the most from your workout. Experts recommend drinking water with 15 to 30-minute intervals. This is especially true if you exercise in warm temperatures. You can also take energy drinks to hydrate as they can give a kick of energy.

 

What to Eat After a Workout to Build Muscle?

After workouts, individuals need to replenish the calories used up. Ideally, you should eat protein after exercising, such as fish or chicken. Protein helps boost the muscle recovery process. This is excellent for individuals who lift weights. Eating after a workout also helps to make up for the lost electrolytes and feel refreshed again.

 

Some of the best post-workout meals include whole-wheat bread, brown rice, nuts, quinoa, fish, chicken, beans, or tofu. The best post-workout meals for muscle gain include salmon and sweet potato, grilled chicken with roasted vegetables, oatmeal, bananas, almonds, whey protein, and tuna salad whole-grain bread. The best post-workout meals for muscle gain vegetarian options include a handful of dried fruits, fresh fruits, nuts, fruit smoothies with coconut yogurt or nut milk, natural peanut butter on crackers or whole-grain toast. You can also try veggies and tofu with brown rice.

 

Eating Time Schedule

Now that you know what to eat and drink before, during, and after exercise, eating healthy should be a breeze. For optimal results, consume a combination of carbs and protein minimum of 1 hour and a maximum of 4 hours before exercising. For post-workout, it is best to eat within an hour. The key to being consistent and sticking to a healthy diet is meal prep. Load up your pantry with fresh produce. Precut veggies, fruits, and meat and store whenever possible, so when you return from the gym panting with hunger, you can quickly whip up a meal you would thoroughly enjoy. After all, the faster you get to eat after a workout, the better.

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