What to Eat Before and After a Workout

As a right diet is a precondition to lose weight, here we are presenting you, the best foods to eat before and after your workout.

1st Solution

  1. a) Before: Whole Wheat Toast with Sliced Banana and Cinnamon

Carbs are your gym BFF when it comes to gearing up for a workout. The key lays in mixing of complex and simple ones, which makes releasing the energy during your workout slowly and steady throughout your routine.

Whole-wheat toast with fruit provides both types of carbs and in addition, is being super easy to digest. Complex carbs will keep your metabolism working, while the fruit adds an additional kick of energy. Bananas are perfect in raising potassium levels, for those training for a race, by dropping when you sweat a lot.

A dash of added cinnamon is enhancing the meal. It stabilizes blood sugar and improves brain function.

  1. b) After: Grilled Chicken and Mixed Vegetables

As your body needs recovery mode, the best could be a nutrient dense dish. The carbohydrates and lean protein that chicken consists are filling you up without feeling overly bloated.

Adding veggies in olive oil will keep you in tip top shape.

2nd Option

  1. a) Before: Greek Yogurt and Trail Mix

When you are planning for a long run, eating some yogurt first will be a real solution. The yogurt itself is easy on your stomach and when it is combined with trail mix it gives you the little race that your body needs. By preparing that mixture you should choose a mix that is mostly nut and dried fruit based.

The benefits of the healthy sugars from dried fruit are seen in quick energy boost, while nuts and seeds are keeping insulin levels from dropping. You should follow the rule, get a little bit that goes a long way. As nuts and seeds are high in fat, they take longer to digest.

In contrary, too many and you could start feeling sluggish and slow as you sweat.

  1. b) After: Veggie Omelet with Avocado

By eating eggs you’ll get the protein that helps the recovery of the muscles and their growth. However, you could experiment and switch up from the usual scramble and make a veggie-packed omelet.

Garnishing omelet with a few slices of avocado you’ll get meal rich in fiber and monosaturated fats (the good fats). The avocados are of great help in absorbing fat-soluble nutrients that your veggies have like vitamins A, D, E, and K. The combination of vitamins with the antioxidants is the best booster for your body, inside and out.

3rd Options

  1. a) Before: Smoothies

Snacking on-the-go on your way to the gym is a very common way of energizing the body. Stick with smoothies will save your time and gives you needed nutrients to stay full during the workout. The perfect formula of preparing smoothie is to use your favorite sliced fruit combined with a cup of Greek yogurt and some granola for a thicker consistency. Be sure to not go overboard – aim for 10 to 20 grams of protein before exercising (it is plenty).

  1. b) After: Salmon with Sweet Potato

Salmon provides you with a protein, as well as bioactive peptides (small protein molecules). Peptides reduce inflammation, helping you to regulate insulin levels and support the condition of your joint.

The benefits of sweet potatoes are linked with the complex of carbs that they have as well as in helping of restoring glycogen levels.

4th Option

  1. a) Before: Oatmeal with Fresh Fruit

Oatmeal is a real partner to your workouts and you should be stuck on eating it. Throughout your workouts, it is recommended to gradually release sugar into your bloodstream.

Fruit is helping in increasing the fluid content of your pre-workout snack. The fruits are keeping you hydrated.

  1. b) After: Whole Wheat Tuna Fish, Hummus and Spinach Sandwich

If you practice at lunchtime you can choose this sandwich after your workout.

Tuna is high in protein and carbs and low in calories. Hummus will provide you with fiber.

As many other leafy greens, spinach is a produce powerhouse, which curbs your appetite and boosts your complexion. In addition, it lowers blood pressure and inflammation.

5th Option

  1. a) Before: Apple Wedges with Almond Butter

When you have a possibility to choose between the candy dish and an apple for your pre-workout sugar, go for the apple. This helps you to avoid a sugar crash while stocking up on minerals, vitamins, and antioxidants.

To prevent your stomach from growling, spread a tablespoon of almond butter on your slices.

  1. b) After: Chocolate Milk

According to the recent research, the chocolate milk is better than water and sports drinks in post-workout snacks. In one glass of chocolate milk are enough carbs and protein for muscle recovery, sodium, calcium, sugar, and water content to replace the fluids lost, All mentioned ingredients are helpful in faster recovering, retaining water and the energy.

Source : www.fitnessmagazine.com