What to eat before and after your workout

 


1. If you have a gym membership and can’t skip the cardio sessions, make sure you’re eating right. Start your day with a breakfast that is rich in protein, fibre and healthy fats. Swap your eggs or oatmeal for eggs-in-a-coconut. When it comes to lunch, pick a protein-heavy meal to keep you going till dinner. A nice and carb-free salad, made with vegetables and lean protein is all you need for a nutritious meal. For dinner, enjoy lean protein, fibre, healthy fats and a mix of carbohydrates, carbs and healthy fats for the best source of fuel. It is also a great idea to have dinner before you hit the gym, so you can easily digest your meal when you hit the mats.


2. Eat before your workout to make sure you’re fuelled enough to finish your session. If you’re using a pre-workout fuel, make sure you are properly hydrated and eat a high-protein breakfast meal, rich in carbohydrates.


3. Maintain a healthy breakfast diet if you’re not regular in your workouts. A healthy breakfast is high in carbohydrates, high in fibre, and high in protein. When your body is well hydrated, it’s able to burn fat more efficiently and fuel your workouts for a longer duration. A bowl of Greek yogurt with berries and nuts, a nutritious egg-white omelette, a protein shake with oats, seeds and milk is a perfect breakfast for a marathon training day.


4. Opt for a light lunch to make sure you’re ready for your gym session. A protein-rich meal with vegetables and a carb-free dinner helps your body convert fat for fuel and keeps you hydrated.


What to eat right after your workout




1. After your workout, you may feel hungry, but don’t eat just anything. Eat a nutrient-rich snack to keep your body fuelled. This will replenish your glycogen stores and provide you with energy for your next workout session. A banana or a Greek yoghurt with berries and nuts is the perfect recovery snack, while a protein shake with oats, seeds and milk is the perfect post-gym meal.


2. For post-workout, you’ll need carbs to rebuild your muscle glycogen. If you’ve consumed a protein shake with plenty of fat, try replacing it with Greek yoghurt and berries. Or have an apple and almond butter. Add a handful of nuts to your banana for extra calories.


3. If you’re feeling full after your workout, it’s time to refuel your body. Opt for a filling, high-fat meal, such as tuna or an egg-white omelette with vegetables.


4. If you are working out on an empty stomach, the easiest way to help your body absorb the calories is to choose foods rich in fat. Good fats, such as peanut butter, avocados, oils and nuts are perfect for pre- and post-workout meals. This will help you feel full, and will make your muscles burn more efficiently, especially for exercise that require a lot of energy, such as high-intensity training.


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