Nutrition and exercise are two of the most important factors that define your overall health and lifestyle struggles. Besides, there is a strong connection between these two factors. Right food consisting of proper nutrients can fuel your exercise and help the body to recover and adapt to the muscle changes.
However, before you plan your diet and exercise regime, it would be good if you learn about what to eat when – before and after your workout sessions.
What to eat before Workout?
The right balance of all the required macronutrients is important while planning your pre-workout meal. Optimal nutrient intake before you begin your workout session will maximize your performance and minimize the damage caused to the muscles.
Protein, carbohydrates and fat are the three major macronutrients that should be consumed before a workout session. All three of these are the key sources of energy but contribute differently to a pre-workout meal.
Protein
The building block is essential for maintaining and repairing muscle fibres during the workout.
Carbohydrates
Consuming the optimum amount of carbohydrates before a workout gives the body the energy to perform well.
Fats
For long-duration and moderate-to-low-intensity exercises, fat acts as a source of fuel. Besides, the nutrient also helps in maintaining blood glucose and insulin levels during a workout session.
If you have had a full meal, wait for 2–3 hours before your workout. Else, choose simpler carbohydrates or proteins as a quick meal before your workout.
What to eat after a workout?
It is important to refill your body with the right nutrients within 15 to 30 minutes of your workout sessions for the muscles to recover faster. Eat a small healthy snack shortly after exercising to restore energy levels.
Given below are the nutrients which you should consume after your workout session.
Carbohydrates
Carbohydrates recharge the body, restore its fuel supply and help to promote glycogen storage.
Protein
Protein helps the muscles to heal and prevents the loss of lean mass which contributes to a muscular and toned appearance.
Omega-3 Fatty Acids
Omega-3 fatty acids boost the synthesis of muscle proteins and increase the size of muscle cells.
Water
Drinking a good amount of water during and after a workout promotes performance and recovery.
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Talk to the fitness and health experts at 8 Fitness Tips to plan a nutritional strategy that fits your health goal.
