A good and effective workout is achieved only when you eat sensibly before and after the workout. Working out on an empty stomach is a very bad idea. For any kind of workout you need energy and nutrients continuously through the combination of protein and carbohydrates. One needs to keep in mind how different everyone’s eating pattern is. But the one fact that applies to one and all is that we all need a right balance of the building blocks of food to a. curb hunger, b. aid in the workout and c. help the muscle to recover.
We bring you six easy and simple foods to snack on before and after a workout. This shouldn’t have to be as challenging as doing a 100 count plank!
What to eat pre-workout?
Instead of a hearty breakfast, snack on something healthy about 40 to 50 minutes before the workout. This will curb your growling stomach and give you the energy you need to kick-start your workout session.
1. Fruit bowl – it is a very simple but equally delicious mix of berries, melon, banana and orange. Now who can resist that?
2. Dry fruit – Grab a quarter cup of dried berries, apricots and pineapple.
3. Eggs on toast – A little heartier meal for those who can’t leave their eggs for a rainy day. Boil 2 eggs (or even 1) and chomp on a whole-wheat toast.
4. Energy Bar – This is by far the easiest. The most difficult thing with this is to open the pack. Gobbling it down takes only a few seconds.
5. Black coffee or a couple of shots of espresso are enough to pump you up for a good run. It increases the fat burning process and slows down fatigue.
6. Whole wheat/grain toast with jam, flavoured yoghurt, honey will supply a continuous stream of energy required by the body.
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What to eat post-workout?
You are almost at the end of your workout session and there it is – your stomach crying out to you. All you think of is a feast for breakfast. But WAIT! Your conscience gets the better of you and you smile to yourself. There are equally (nutritious) meals you can eat once you are done breaking a sweat and not worry about putting on the inches you are trying to lose. Your body needs to rebuild all the muscle and gain the lost energy.
1. Banana shake with low fat milk. Easy peasy.
2. Green Smoothie – Blend together spinach, vanilla yoghurt, milk, banana to a smooth consistency. Add ice to make things edgy.
3. The classic milk and cereal in a bowl.
4. Chocolate milk – now who can resist that? Chocolate milk can provide the body with much needed carbohydrates and protein.
5. Got some leftover hummus and pita bread? Dive right into a seven inch whole wheat pita bread with two spoonfuls of hummus.
6. Water – can’t get any easier than this. You will be dehydrated through the perspiration. Drinking two to three glasses of water will help you get your energy back.
People believe that by refusing to eat something before or after a workout they are helping the body keep the “fat” off. Instead the body refuses to do anything at all. You might lose the determination to go on 15 minutes into your workout. Or running on an empty stomach can make you feel dizzy. Remember - Eat food 45 minutes prior to a workout and within 15 to 20 minutes after the workout.
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