Eating the right food at the right time and in the right amount is extremely important. What food you take has a direct impact on your energy level and the intensity and effectiveness of your upcoming workouts.
The time spent outside the gym is what actually makes a difference, as the body grows only when it is getting the right amount of fuel (and rest). Good dietary habits greatly enhance your ability to perform at your maximum level.
When you are following a workout routine, you can divide your food intake into three periods: Pre-Workout, During Workout, and Post-Workout.
Pre-Workout:
Let’s hear from Mark Spader, who writes for MR ALPHA, an online store that offers all sorts of post and pre workout supplements … “Good nutrition can help your body perform better and recover faster after each workout. There are certain foods to eat before working out that will help your body prepare, and perform at its best”.
i) Bananas: –
Packed with potassium and carbohydrates, bananas support muscle and nerve function. They are known as nature’s power bar. Trainers suggest eating 4-6 bananas before each workout.
ii) Dried Fruits:
Dried fruits are a good source of easily digestible simple carbohydrates. So grab some apricots, pineapple, figs and some dried berries for it!
iii) Carbs:
Carbs are fuel for your workout. One excellent source of carbs is just one slice of whole-grain bread.
iv) Protein:
Doing strength-training exercises like weight lifting form tears in our muscle fibers and when we rest, your body uses protein to repair those tears, making your muscles bigger and stronger than before. Natural sources of protein include a slice of turkey, Greek yogurt, a hard-boiled egg, or a glass of regular or soy milk. But you can consider protein supplement for an easier alternate.
During Workout:
It’s also important to take an adequate supply of food during workouts to make sure your body’s energy levels are up to their mark. This supply of food may include: –
i) Water: –
First things first, your body needs to be hydrated during workouts. If you’re working out, make sure you’re drinking water sufficiently. Experts suggest drinking one liter of water per 1000 calories eaten per day.
ii) Sports Drink: –
Notable sports drinks like Gatorade can be regularly seen in a gym. Those drinks are only necessary if you’re having a super heavy workout routine, as they are full of carbohydrates. Normally, you don’t need that level of carbohydrates during workouts.
iii) Branch Chain Amino Acids: –
When your body gets past that glycogen depletion stage and goes for that lean muscle mass and goes for that fat, it will break them down into Branched Chain Amino Acids and your body is going to use those as fuel for energy. This isn’t a huge issue unless you’re super intense for a long period, so it’s not something you need. Although they do taste great and have relatively low calorie in them
Post-Workout:
This meal is probably the most important meal you can take, as this serves to give you the energy to recover from your workout and replace what was lost because of training. Exercise depletes your body’s stored energy and causes muscle damage. Eating counteracts those effects, restoring energy and helping repair your muscles.
i) Rehydration: –
The most important thing to do after a workout is to replace the fluid that has been lost during it as sweat. Drink plenty of water, with experts suggesting drinking 16 ounces of water for every pound that you lost. You can also blend your water with 100% juice such as orange juice which gives carbohydrates plus fluids.
ii) Refueling with carbs and proteins: –
As important they are before the workout, carbs and proteins are equally crucial in the post-workout period. Therefore, your post-workout meal should be high in complex carbohydrates that break down slowly and are rich with healthy protein. Complex carbohydrates may include nuts, brown rice, and whole wheat bread, while healthy proteins include fish and beans.
iii) Boiled eggs with boiled potatoes: –
Tons of trainers have suggested taking boiled eggs as well as boiled potatoes after a workout session. This combination is considered the number one post-workout meal and can quickly and completely restore and repair the depleted muscles.