You probably heard that it’s super -important to know what you should eat before and after a workout. But can you really picture the impact?
You can give your maximum during a workout session. You can train hard 6 times a week. You can follow the best workout plan the gym sharks ever saw but there’s still a strong possibility you won’t get the results you are after. Why?
Not eating enough before and after a workout can make you dizzy, lightheaded and nauseated. It can negatively impact your performance, reduce gains and enhance the chance of an injury.
What to eat before a workout?
If you have 2-3 hours make sure you eat a balanced meal with a lot of carbs, protein, and good fats.
When you eat carbs you break them down into glucose, they enter your muscle cells and give you fuel to exercise at your maximum capacity.
Make sure you have a granola bar in your kitchen, a piece of fruit, an oatmeal, Greek yogurt, dried fruit, and rice cake or have some toast.
In addition to carbs, you should probably consume a bit of protein before your workout sessions.
1. Nuts
2. Eggs
3. Soy milk
4. Turkey/Chicken Meat
But if you don’t, and there’s 45 – 60 minutes until your workout session, fuel up your body with a healthy and light meal.
You can eat an apple or pear with a tablespoon of nut butter, or 2 tablespoons of dried fruit and some raw, unsalted nuts.
Try topping rice cakes with nut butter or prepare oatmeal with a tablespoon of peanut butter and ½ cup of fruit.
If you like salmon prepare 4 ounces and add ¾ of brown rice. Top with 1 cup of roasted veggies. Salmon is great for you, before and after a workout!
What to eat after a workout?
Please don’t skip a meal! Eating after a workout will replenish the glycogen and electrolytes that were depleted during your workout session.
Make sure to eat 20 minutes after training but if you aren’t able to eat a full meal right away, just have a snack and then eat a balanced meal 3 to 4 hours later.
Look for:
1. Whole wheat bread
2. Nuts
3. Brown rice
4. Tofu
5. Beans
6. Fish
7. Quinoa
Need help with your meal plan?
Remember, this is only a guideline – your body has its specific needs and preferences. Experiment and find the best meal plan for you, and if you’re having trouble or need some help; we are there for you.
To learn more about scheduling a nutrition counseling session with the Big Triumph team, click here. And stay in touch with us via Instagram, YouTube, and Facebook. We’ll keep you informed! :)
