Whether you’re trying the gym out for the first time, or are already a fitness junkie, everyone needs to know how to eat properly before and after a workout. From lifting heavy weights to 15 minutes on the treadmill, what you eat will directly effect how you feel. There is a reason why nutrition and exercise go hand in hand and that is because certain foods will maximize your performance while others could lead you to feel more sluggish. Also, “when” is just as important as “what”. This really does matter! The recovery stage is when you replace all of the nutrients you have just burned off.
Lets talk about pre work out first. To keep it simple: carbs. These are going to be your best friend when it comes to eating an energizing snack before a workout. Your body needs something to burn off while its working and carbs will do just that. Toast with peanut butter or a bowl of oatmeal is the perfect start. For the quick and on-the-go type: smoothies work just as well. Need an example? A blend of yogurt, granola, and fruit will give your body exactly what it needs to work. Protein comes right after carbs when your body needs fuel to burn. Yogurt, nuts/seeds, and peanut better are all great sources. Remember quality not quantity with a pre work out meal, or (should we say )snack. Try to eat 30 minutes to an hour before working out to give your body the time it needs to digest or else you might feel more woozy than pumped up for that workout!
According to the Huffington Post, “Balance is key” when it comes to what you eat after your workout. This meal should include lean protein, and healthy forms of carbs and fats. Want to hear a cool post workout trick used by many fitness enthusiasts? Drink chocolate milk as it is a great mix of all of these things. Another essential food group to have after a work out is fruits and vegetables. These will provide your body with nutrients that help lower inflammation and blood pressure. Try salmon with sweet potatoes and spinach to give your body all of the nutrients needed to bounce back from the wear and tear of your workout. To recover properly you should not wait more than 1 hour after you work out to eat.
So here’s the deal, keep it simple before you work out, make sure you’re recovering correctly after you work out, and ALWAYS hydrate!
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