Fuel Your Workout: What to Eat and Drink Before Training

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Are you often questioning yourself on what is best to consume pre- and post-workout? And whether it is even necessary to eat? These are questions of great importance since proper nourishment can greatly influence your energy levels, mindset, and outcomes. And that can very well determine your inclination to exercise in the future.  Experts from https://www.vita-shock.com/ provide insight into what meals should be consumed before, while, and after exercise to ensure maximum benefit.

The Pre-Workout Meal

If you plan to exercise within two hours of your meal, make sure to fuel your body for the activity. Eating a well-balanced meal before your workout will help maximize performance and reduce fatigue during the activity. Choose foods that are rich in carbohydrates and lean proteins. Carbohydrates provide energy to your body while protein helps with muscle recovery and growth.

 A pre-workout meal might include:

– Whole grain toast with peanut butter

– Oatmeal with low-fat milk and fruit

– Quinoa salad with grilled chicken

– An egg and vegetable omelet

Be sure to avoid fatty, greasy foods as they can cause cramping and sluggishness during your workout. Additionally, be sure to drink plenty of water with your meal. This will help ensure you stay hydrated during the activity.

The Pre-Workout Snack

When it comes to pre-workout snacks, the options can be overwhelming. However, the best snacks for pre-workout are those that are nutrient-dense and full of complex carbohydrates. This will provide your body with the energy needed to power through your workout.

Examples of great pre-workout snacks include: 

• Whole grain toast with nut butter and a banana 

• Greek yogurt with berries 

• A small bowl of oatmeal 

• Veggie sticks with hummus 

• A handful of nuts and dried fruit 

• Protein smoothie or shake 

Post-Workout Nutrition

After your workout, it’s important to replenish your body with essential nutrients to help it recover and prepare for your next training session. Eating a meal or snack that contains a combination of carbohydrates and protein within an hour after exercising will help speed up the recovery process.

Carbohydrates: Eating a combination of complex and simple carbohydrates after your workout will help replenish your body’s glycogen stores. Some good choices are whole-grain bread, oatmeal, sweet potatoes, quinoa, brown rice, fruits, and vegetables.

Protein: Protein is an important nutrient for muscle recovery and growth. Eating a combination of high-quality animal and plant proteins is best. Examples include lean meats, fish, eggs, tofu, legumes, nuts, and seeds.

Healthy Fats: Healthy fats such as olive oil, avocado, and nut butter can also be beneficial for post-workout nutrition. They can help reduce inflammation and promote healthy cell function. 

Main photo: The Lazy Artist Gallery/pexels.com

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