The Foods to Eat Before and After Your Workout

The Importance of Eating Before Your Workout

Whether you eat or don’t eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach.

When you’re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you’re not giving yourself the fuel you need to power through an intense training session.

What to Eat Before a Workout.

The best pre-workout bite contains some form of complex carbohydrate and a protein.

Here are some of the best pre-workout meals and snacks to keep energized during your workout.

1 .Brown rice (1/2 cup) with black beans (1/2 cup)

2. Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)

3. Banana with almond butter (2 tablespoons)

4.Apple with almond butter (2 tablespoons)

5. Apple and walnuts (1/4 cup)
Whole-wheat toast (1 slice) with a sliced banana and dash of cinnamon

6. Greek yogurt (6 ounces) with trail mix (1/4 cup)
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The Importance of Eating After Your Workout.

During exercise, your body taps glycogen (the fuel stored in your muscles) for energy. your muscles are depleted of their glycogen stores and broken down. When it comes to what to eat after a workout, eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.

What to Eat After a Workout.

Try these quick post-workout meal ideas to speed up recovery, maximize exercise benefits, and help maintain lean muscle:

 Protein shake made with half a banana,
one scoop of protein powder,

2.  almond milk, (excellent protein source)

3.  Salad with roasted chickpeas (1/2 cup), light olive oil, and vinegar

4.  Whole-wheat bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar

5. brown rice (1/2 cup),
guacamole (2 tablespoons), and salsa
Grilled chicken (4 ounces) with sautéed or steamed vegetables

6. Omelet (2 eggs)

7. Grilled salmon (4 ounces) with a baked sweet potato (5 ounces)
Whole-wheat bread (2 slices) with tuna (3 ounces) mixed with ,

8. spinach leaves (1/2 cup)
Chocolate milk (1 cup).

 

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