There are lots of questions and queries regarding diet plans when someone plans to exercise. Most of us find ourselves surrounded by thousands of questions and confusions that keep us from getting up and hitting the gym.
So, how can you extract maximum benefit from your gym or workout routine?
The secret lies in your diet. It is important to know that pre and post-workout meals are the most important diet plans to follow to extract maximum effects from your workout.
Here is a list of few nutritious foods that you can simply eat before and after your daily workout session so as to get the maximum output-
Avoid eating immediately before a workout as your stomach needs some time to digest the food. Ideally, you should fuel your body about 2-3 hours before pre-workout.
- Bananas act as a powerhouse of fuel that helps the body to operate effectively throughout the day. It’s a good source of carbohydrates, potassium, and metal that helps forestall muscle cramps, help wound healing, and increase bone strength and endurance.
- Keep Your Self Hydrated- Drinking about two cups of water 2-3 hours before exercise and one cup of water about ten to twenty minutes before working out helps you to reduce dehydration—which will cause low energy and muscle cramps.
- Peanut or almond butter has healthy fat. Coupled with whole wheat bread, it’s become a perfect pre-workout snack for getting good muscles.
- Try whirling together banana, peanut butter, oats, flaxseeds to get protein punch and energy for high-intensity workouts.
- Before a workout, it may be better to eat a meal that focuses more on protein and carbohydrates than fats. Eggs are a rich source of proteins and minerals that keeps the muscles energized throughout the workout.
- Our body uses loads of energy throughout exercises that should be replenished properly for the muscles to recover. When you don’t eat after a workout you can end up feeling overly fatigued that inhibits your body’s repair process.
Eating after a workout is all about replacing the calories you used up-
- Dry fruits are a good source of simple carbohydrates that are an easily digestible and better supplier of muscle glycogen compared to complex carbohydrates.
- Try natural fruit juices which are a great source of vitamins and potassium that supplies energy and helps in restoring the fluid levels of the body after a workout.
- Cereals with milk are a rich source of carbohydrates, proteins, fiber, and calcium that is vital for muscle recovery and energy.
- Try an egg salad sandwich that is rich in whole grains, fiber, and protein and it helps to replenish your muscles.
- Steamed vegetables are the ideal recovery food after a strenuous exercise session when our body is drained out of energy and fluids. Cook them as minimum as possible without adding mush spices and artificial flavours. eg-spinach, broccoli.
- Avoid sports drinks, energy bars, and protein shakes that have unnecessary sugars, making them a poor option post-workout.
Whatever you eat plays a huge role in your workout and recovery time. There is no specific diet or superfood that is right for everyone, just try to make a habit of eating healthy food, on time, and try chewing each bite around 15 to 30 times.