An important part of getting in shape, or getting in shape, is of course your diet. When it comes to exercise, how quickly your body recovers and builds muscle, what you eat before and after is crucial. Macronutrients are one thing to consider when fueling your body for a workout or replenishing it after a workout. It sounds like a complicated and scary word, but it’s basically just the components that make up every food. Examples of macronutrient are carbohydrates, fats, and proteins. These things can affect your body in different ways and, in turn, affect your training. Because of this, it’s important to keep these things in mind when preparing a pre- or post-workout meal and to take a moment to think about the macronutrients your body needs right now.
Before a Workout
The first thing to do before a workout is to make sure you are giving your body enough fuel to maximize the workout and improve your performance. Depending on how long you plan to eat before your workout, here are some things to consider when preparing a pre-workout meal.
Carbohydrates are essential for muscles because they use them as fuel. For short, high intensity workouts, the body uses carbohydrates as its primary source of energy, which is why many athletes, such as runners and swimmers, sometimes do something called a ‘carbohydrate loading’ to maintain a level of exercise. high energy that they need during their workout. In these cases, these athletes can sometimes eat more carbohydrates than bodybuilders. Carbohydrates also help with muscle recovery after a workout.
Protein also helps build muscle, which is why protein and carbohydrate meals before exercise are great as they can also increase muscle performance during exercise. Also, protein is a good macronutrient that helps repair muscle tissue faster. This in turn can increase the strength of the body.
Fat can be a bit of a worry to people when it comes to getting fit or losing weight. In any case, it is a fundamental element in achieving these goals. This is because fat can help strengthen the body for longer, less intense workouts because it takes longer to digest and break down. Eating too much fat, while not recommended, has its benefits.
The best time to eat before training is 2-3 hours earlier. In this case, it is good to have a complete and balanced meal that contains carbohydrates, proteins, and fats. If you can’t eat a full meal this early, remember that the closer you get to your workout, the smaller and easier the meal should be so that you don’t get an upset stomach while you workout. ‘Exercise.
What To Eat 2-3 Hours Before
Here are some examples of good meals 2-3 hours before training:
A wholemeal bread sandwich with lean protein and lettuce.
A wholegrain omelette with avocado and a fruit bowl.
Lean egg whites, brown rice, and roasted vegetables.
2 Hours Before
A protein shake made from milk, protein powder, banana and berries.
Cereals and whole grains.
Natural sandwich with almond butter and candied fruits from whole grain bread.
A cup of oatmeal garnished with sliced almonds and bananas.
Within An Hour
A nutrient bar with proteins and whole ingredients.
Greek yogurt and fruits.
After The Workout
When you are done exercising, it is best to eat right after as the body needs to replenish itself. Eating right after a workout will help the body recover properly. While this is not correct, it is recommended that you eat within 45 minutes of your workout. The main post-workout goal is to provide your body with the right foods that will aid recovery and maximize the benefits of your workout. The best foods are easy to digest and contain the macronutrients we talked about.
Post-Workout Meal Ideas
You need to combine carbohydrates, proteins, and fats to get the most out of them and more easily get your body into the recovery phase.
Here are some examples of good foods to eat after your workout:
Salmon with sweet potato.
Egg omelette with avocado on toast.
Pita and hummus.
Ricotta and fruit.
Tuna and crackers.
Greek yogurt, berries and granola.
Bowl of quinoa with red berries and nuts.
Protein shake and a banana.
Grilled chicken and fried vegetables.
Of course, water is one of the most important things for the body. Adequate hydration is not only important to your health, it can also have a direct impact on your exercise. It is extremely important that you drink enough fluids before and after your workout. During exercise, the body loses a lot of fluids and electrolytes through sweating. Making sure to refill after a workout will also improve the recovery process and performance, as dehydration can lead to fatigue.