The Best Foods As A Fuel To Nourish Your Body Before And After Workout
Workout is very important, but you’ve probably heard that 70% of success is a diet.
Exactly. Food is the fuel that keeps your body running, and the type of fuel you’re using directly impacts your whole body’s performance.
There’s one myth that has become very popular lately – you should exercise on an empty stomach, because it helps you to burn the most of calories and fat.
An expert Jillian Michaels, an amazing fitness instructor famous all around the world, completely disagrees with this theory.
It’s generally true that while exercising on an empty stomach, your body burns fat, but instead of sourcing it from stored calories in fat cells, it ends up taking it from the protein in your muscles!
So now, you might have changed your mind, and you decided to do it wisely by eating something before your next workout, didn’t you?
Let’s then talk, what to put in your body to maximize the results.
As you get closer to your workout, you might want to eat fewer calories. That’s okay. No one likes exercising on a full stomach, it’s simply uncomfortable.
The general point is to have freshly digesting nutrients in your system.
If you’re going to eat a meal, aim for 2 hours before the workout.
If you’re a morning person and love making a big breakfast definitely choose something which contains complex carbohydrates. Ideally include a source of protein, maybe some egg whites or almonds to get the most bang for your buck.
If you’re more grab-n-go person, then you can eat little bit closer to your workout.
Still, everything depends on the size and amount of what you’re going to eat.
Bananas could be a near perfect choice for a light, pre-workout boost. They contain carbohydrates that do not cause a sugar rush and subsequent sugar crash. Avocados are another great option. You can spread some avocado on a piece of Ezekiel bread, then you’ve got a super powerful toast you’ll ever eat.
Post Workout Foods
During the workout your body is consuming all the good fuel so afterwards your muscles are hungry for replenishment. There’s a short window(a period of time) after a training called the metabolic window. For about 30 minutes your body is extremely increasing rate of protein synthesis (AKA building muscle). Just like with any activity, you need the right fuel to take an advantage of this period’s benefits to the most. The simplest way to pack in the protein after a workout is to use a protein powder-based shake. You can also add this powder to your meal, if you don’t like this kind of liquid substitutes.
There are plenty of different kinds of protein powders. Do your research to find a right one according to your fitness goals.
Another quick and reliable post workout option is full-fat Greek yogurt. Don’t be afraid of the “full-fat” part! Greek yogurt can provide you up to 20g of protein, and little sugar. It’s a perfect win-win situation, and a great post-workout meal.