Working out can be useless if you don’t get the most of it by consuming the proper food, both before and after workout. Although the intake of calories is individual for every person, proper diet is a must for anyone who works out.
When it comes to pre-workout food, you should eat your meal at least two hours before you start, while snacks can be eaten at least 30 minutes before workout. Fueling up, maintaining energy level, and preventing muscle loss are the main objectives of pre-workout nutrition. Pre-workout food needs to be carbohydrate-based, high in protein and low in fat. Bananas, peanut butter, meat sandwiches, smoothies, pancakes with yogurt, or tuna in combination with crackers and fruit contain all the nutrients you need to boost your energy.
During workout protein is lost and needs to be restored. After the workout, carbohydrates replace muscle stores, while protein helps in repairing the damaged muscle tissue and generates the new muscle growth. This is why you need food rich in carbs and protein in order to recover after workout. Smoothies made with yogurt and fruit or chocolate milk are a nice option if you’re not much hungry.
However, turkey combined with cheese, whole-wheat muffins, eggs, oatmeal with milk and nuts, fruits and vegetables, are all great post-workout food. Snacks should be eaten within 30 minutes after you finish your workout, while meal should be eaten within 2 hours. The ratio of carbs to protein should be 2:1. Leucine, as an important amino acid for muscle-building, repairs the muscles, regulates blood sugar and provides the body with energy. Fish, turkey, cottage cheese, egg whites and soy protein make rich sources of leucine. Therefore, bear in mind to provide your body with all the neccesary nutrients.
What’s evenly important, don’t forget to start workout hydrated, and replace fluid and electrolyte lost in sweat after you finish.