We all know that food is like fuel for our bodies. From doing daily chores to exercising, the energy we need is derived from food.
Nutrition is very important, especially when it comes to maintaining a healthy body. Nutrition is the foundation that directly impacts other things that we do to maintain a healthy physique. Usually, to maintain a good, healthy physique, we do different kinds of exercises. Exercise consumes a good, amount of energy, so fueling our bodies with food becomes necessary.
Choosing the right food before and after a workout can help you in many ways. It can provide you with the necessary energy for the exercise, improve the recovery process, and more.
In this article, we will discuss what to eat before and after a workout and describe the reasons behind it.
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What should you eat before a workout?
There is no one simple, magical answer to this question. The answer may vary based on some factors. The two most important factors to consider are:
Meal gap between the workout
Meal timing is very important when choosing the right pre-workout food. The time gap between your last meal and the workout session will dictate the choice of the pre-workout meal.
If you workout in the evening and have 2 or 3 hours in hand, then you should consume a full meal containing all the essential macros: carbohydrates, proteins, and fats. The food will remain in your system and provide the necessary energy, even if you do not consume anything in between.
If you have 60 to 90 minutes before a workout, coffee or caffeine-related beverages are great pre-workout options. Caffeine usually takes 60 to 90 minutes to provide an energy boost to the body. However, you need to be conscious that the caffeine stays almost 8 to 10 hours in your system. So, if you consume it, make sure you have at least an 8-hour window before your bedtime.
If you have 30 minutes or less before the workout session, then consume a banana, or you can take pre-workout supplements. Avoid eating protein and fiber-type foods if you do not have ample time before the workout. It almost takes 2 to 3 hours for them to digest. Thus, if you consume protein or fiber-type foods right before a workout, it will make you feel sluggish during exercising.
What kind of exercise are you doing?
Your pre-workout meal can vary depending on the type of training you are doing. It would help if you decided what to consume before a workout based on your training choices.
If you only do cardio or light aerobic exercises, then even if you do not consume anything, you can perform them optimally. However, if you feel weak or dizzy doing empty-stomach cardio, also known as fasted cardio, then you can consume a banana or any fast-absorbing carbohydrate source like sweet potatoes, slices of bread, or any fruit that has a good amount of carbs.
What should you eat after a workout?
Before discussing what to consume after a workout, you need to know what happens to your body after you complete a training session.
When you workout, you require energy. Energy mainly comes from glucose. When we consume carbohydrates, the excess carbs get stored in our body as glycogen. When we require energy, our body breaks down that glycogen and turns it into glucose to provide the body with the required energy. When you burn out glycogen storage, the body uses the excess fat to produce energy.
Another thing you need to know is that when you workout, your muscles get damaged. Microtears occur in the muscle. Don’t worry; it is nothing to worry about; it is pretty normal. Your body repairs the micro-tears and send signals to your brain that your muscle needs to get stronger to handle the load you give your body during the workout.
Protein is the macronutrient that is most vital in repairing damaged cells. Protein helps in muscle recovery. That is why you will see that professionals consume a good amount of protein after their workout. However, it is not necessary to consume protein immediately after the workout. You can consume protein at your convenience.
Ideally, it is good to consume protein-rich food within two hours of the workout session, as this will provide your body with the required amino acids to facilitate the recovery process.
What protein source should you consume?
It does not matter from which source you get the protein; the only thing that matters is that you consume good-quality protein.
If your meal time is after the workout, you can consume a whole meal with whole protein sources like eggs, meat, fish, tofu, etc. If there is a gap between your meal and workout time, then you can have a whey protein shake.
We are not saying protein is the only thing you should consume after a workout; you should have a complete meal, but prioritize the protein intake in the meal.
We hope we have cleared up any doubts about your pre-workout and post-workout meals. If you have any questions, please feel free to ask us.