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What you should eat after a workout and the best before a workout



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When it comes to fitness, there are certain general questions that experts hear almost daily: How can I make the most of my training? ? How can I lose weight faster, burn the most calories, and provide enough energy for each workout while influencing other factors that can affect your individual situation? There is a simple answer to all of these questions: Eat! Eat the right foods at the right time.

How many women did I think the best way to lose weight was to train hard and wait for food to finish eating? The knockout body is a combination of regular exercise and the right one Eating at the right times. (Read: I'm not starving!)

Keep reading to get professional tips. a What you should eat before and what you should eat after exercise to burn the most calories, stay energized, build lean muscle, lose weight and accelerate regeneration.

The importance of eating before exercise

Whether you eat or eat do not eat before exercise, research shows that the body burns the same amount of fat. However, you may actually cause muscle loss if you regularly exercise on an empty stomach. (Related: Everything You Need to Know About Burning Fat And Building Muscle)

This is the reason: When you are hungry, your body switches to survival mode and pulls protein from the muscles instead of the kidneys and liver, where the body Usually normal is looking for protein. When this happens, you lose muscle mass, which can ultimately slow down your metabolism and make it harder for you to lose weight. And if you train on an empty stomach, you do not give yourself the fuel you need for an intense workout. (Eat one of these snacks before your next workout and turn your body into a fat burning machine!)

What to Eat Before Exercise

The best pre-workout bite contains a form of complex carbohydrate and a protein. The key is to have a mix of complex and simple carbohydrates so that the release of energy during exercise during exercise is slow and steady.

Here are some of the best pre-workout meals and snacks that can energize you during your workout

  • 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)
  • Apple with almond butter (2 tablespoons)
  • Multigrain Cracker (10) with hummus (3 tablespoons)
  • Oatmeal (1/2 cup) with berries (1 cup) sweetened with stevia or agave
  • Apple and walnuts (1/4 cup)
  • Whole wheat toast (1 slice) with a sliced ​​banana and a dash of cinnamon
  • Greek yogurt (6 ounces) with trail mix (1/4 cup)

Importance of post-workout eating

During exercise, the body uses glycogen (the fuel stored in the muscles) to gain energy. After completing the last refresher, your muscles will be depleted of their glycogen stores. When it comes to eating after exercise, eating or drinking something that contains protein and carbohydrates 30 minutes to an hour after exercise, it replenishes the energy stores, builds and repairs the mined muscles, and contributes to that Metabolism burns.

The sooner you start refueling, the better it will be for you. Research has shown that your body's ability to replenish muscle stores decreases by 50 percent if you wait to eat just two hours after exercise, compared to immediate meals. Try to plan ahead and bring your recovery drink to the gym or grab a sandwich with peanut butter and jam when you're done. (Jelly is not the only way to enjoy PB.) Whip one of these healthy peanut butter recipes for your next snack or meal.)

What to eat after a workout

According to the Journal The International Society for Sports Nutrition protein and some carbohydrate is best just after training.

Try these quick ideas for post-workout meals to speed up recovery, maximize movement benefits, and maintain muscle mass: protein shake from half a banana, one shot of protein powder, almond milk, and hemp seed (excellent source of protein) [19659013] Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar

  • Sautée or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
  • Quinoa bowl (1 cup) with Blackberries (1 cup) and pecans (1/4 cup)
  • Whole wheat bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
  • Burrito with beans (1/2 cup), brown rice (1/2 Cup), guacamole (2 tablespoons) and salsa
  • Grilled chicken (4 ounces) with sauteed or steamed vegetables (1 cup)
  • Omelet (2 eggs) filled with roasted vegetables (1/2 cup) and avocado ( 1/4 of) fruit, cut)
  • Grilled La chs (4 ounces) with baked sweet potato (5 ounces)
  • Whole wheat bread (2 slices) with tuna (3 ounces), mixed with hummus (2 tablespoons), spinach leaves (1/2 cup)
  • Chocolate Milk (1 cup)

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