What to eat on the pre and post workout diet? It is very normal if you have asked this question at some point in your life.
The fact is: each person should know well what their training goals are to choose the type of diet and the menu before and after training.
Therefore, it is very important to have the support of professionals to make this type of decision.
Once you’ve decided what your daily sports plan will be, you can opt for some healthy and affordable suggestions that you’ll find in this article.
After all, you already know that food and sport are basic principles to lead a healthy life. So see suggestions and know what to eat before and after training.
What to eat pre-workout?
Refreshing juices with vegetables
If the intention is to fill yourself with energy, the nutritionist will usually recommend vegetable juices.
Opting for a pre-workout green veggie smoothie can be a healthy source to boost your energy. You can mix vegetables with some fruit, such as bananas.
These smoothie or juice choices will pass directly into your bloodstream.
The effects will be much faster than eating solid foods and there are many combination options. Choose the one you like best.
suitable carbohydrates
A lot of people have resistance to them and as hard as it may seem to think carbohydrates are not our enemies.
Let it be very clear that they are not fried foods or saturated fats, but it is worth remembering that there are foods with “good fats”. These foods give us the energy we need to endure all types of training, even the heaviest ones.
Glucose is our biggest source of energy and that is why before starting a physical activity that requires a lot and you are likely to feel better when you eat a serving of fruit (such as apples and bananas) or even approximately 300ml of a smoothie made with them.
chia
Chia seeds are not in fashion for no reason. Chia contains a very large amount of benefits for our health and is suitable for both diets, that is, pre-post workout diet.
A lot of people end up indicating because they are rich in omega 3, proteins, fibers, calcium. In addition, chia is a hydrophilic food, that is: it absorbs water easily, so it ends up maintaining our hydration levels during training.
Ingestion must occur correctly and you don’t have to eat a lot of chica at every meal, adding a little bit of the seeds in a few meals is enough.
Chia seeds are just one of the trendy foods full of benefits (like acai, ginger, coconut oil and some algae).
It can be a good choice to familiarize yourself with them and be amazed at the benefits that are incredible.
Green cabbage
Cabbage is a perfect complement and has a great reputation in the fitness world.
This food is a great source of nutrients and is also low in calories, even though it contains chlorophyll, calcium and vitamin A and K (important to improve our defenses and make our bones strong, as they provide good circulation).
Foods that prevent cramps
If you usually get muscle cramps when you run, don’t worry, this is not that uncommon.
Foods that are rich in electrolytes (calcium, potassium and magnesium) can help a lot in preventing cramps. Breads with grains, bananas, yogurt, sweet potatoes, oats, nuts and wheat germ are some of the foods that contain these nutrients.
A great idea is to combine some of these products with a Greek yogurt, for example. Also add some dried fruits and pieces of banana that are delicious.
Avocado
Avocado is a fruit full of good fats, vitamin b and magnesium. Not just the guacamole, but the grotto vitamins as well. Another great option is adding chunks to a salad that blends perfectly into a pre-post workout diet program.
Green tea
A great alternative for those who have a slower metabolism.
Try replacing coffee with green tea in the morning, you will probably be surprised by the positive effects it can have on your body. Ingesting green tea not only helps the immune system, but also speeds up metabolism without affecting it as much as coffee.
What to eat after training?
It is not news that a good diet combined with an effective training form the perfect duo to achieve changes in our body and in our health.
Post-workout is also a very important time for our diet.
Post-workout fundamental moment of the pre-post-workout diet.
Everyone has a goal when choosing some type of training and depending on each one of them we will receive as an indication one type of diet or another.
In the case of post-workout, eating properly can be the key when we want to properly complement our exercise plan with food, because it tries to provide our body with the energy and nutrients it needs after a strain.
In addition, it is after working out that our body loses fluid, minerals and electrolytes. That’s why it’s essential to properly restore energy for an effective recovery.
Mass gain = Protein and carbs
For those who want to gain muscle mass, the most appropriate thing is to eat foods that are rich in proteins and also have a minimum of simple carbohydrates, since after training it is necessary to provide the use of amino acids by our body and also stimulate hypertrophy, that is, : muscle protein synthesis.
For those who want to gain weight, the best option may be a menu that contains combinations of the type: a glass of milk and a ripe banana, orange juice with a measure of protein powder, an oatmeal yogurt and honey or even a portion of milk. with three wholegrain crackers and solid meals with combinations of good sources of protein and carbohydrates, for example: chicken and sweet potatoes.
Weight Loss = Hydration
If our goal is to lose weight and burn fat, the best option is to drink a lot of fluids, worry about hydration and most of all, wait at least an hour to consume food.
When it comes time to eat, the best thing is to choose combinations and dishes with a low glycemic index, that is, foods that are not digested very quickly, only in this way will we encourage our bodies to continue using fats as a source of energy for longer.
For those who want to lose weight and burn fat, the best options can be: an apple with the skin, a portion of low-fat yogurt with fresh fruit, a glass of skimmed milk with oatmeal and without sugar or even a glass of skimmed milk with a portion of walnuts or almonds.
The time you train can influence your pre-post workout diet
If you train in the morning, the pre-post-workout diet should consist mainly, at lunch time, when you are going to have a heavier meal, the best option can be: rice, baked or boiled potatoes and a portion of proteins of your choice (meat, fish or eggs).
Carbohydrates will give you the energy you need, while proteins help the body to have the necessary structure to repair the damage caused by exercise and to develop more muscle mass.
But it’s important to know that exercising doesn’t mean you’ll have a free pass to eat everything and in any amount.
If you do this kind of thing, you can end up ingesting a much higher amount of calories than you ended up burning from the pre-post workout diet. That’s why the most important thing is to avoid very fatty foods, although you can probably fall into temptation.
But if you don’t want to throw away all the effort you put into training, be conscious, learn to choose healthy foods, low in fat and low in sugar.