We all are aware of the benefits of exercise and we all notice that exercise not only shapes our body, but it also makes us feel happy and relax. We all do some workout but some of us might don’t know that what to eat before and after exercise. We all need some high energy food or drink to keep our muscles repair. It is very important to know what type of food should we eat when we are doing workout.
Your body, after using up its available energy, needs to be refueled, specifically with carbs and protein, for energy and to repair the microdamage that exercise does to your muscles.
Here are some of the best and basic foods to eat before workout…
Foods rich in carbohydrates
- Yogurt
- Whole grains
- Oatmeal 🥣
- Brown rice 🍚
- Spinach juice 🥤
- Green Tea 🍵
- Salmon with sweet potato
- Egg 🥚
- Milk 🥛
- Fish or roasted chicken
Fruits
- Quinoa
- BANANA 🍌
- Berries ( blueberries or raspberries)
- Grapefruit
- Sweet potatoes 🥔
- Crackers
- Whole grain Bread
- Whole-grain cereal
- Pineapple🍍
- Apples🍎
Consuming fruits like bananas, berries, dates, and grapefruit is a great way to replenish after a sweaty workout. They are loaded with vitamins, folate, antioxidants, and macronutrients such as iron, calcium, and potassium. Moreover, natural sugar or fructose present in fruit provides energy.
Best time to eat before workout
I also want to add a little about best time to eat before workout
Marcellus recommends having a small carbohydrate-focused snack within the hour before your workout — but try not to eat anything 15 minutes before you begin exercising, in order to give your body a bit of time to digest.
Proper hydration leading up to your workout is also key. “When you become slightly dehydrated from sweating, you can lose strength, focus, and cramp up,” Gyimah says. “It’s important to go into your workout well-hydrated.”
You should sip water throughout the day and before your workout, but don’t drink a lot right before — that might leave you feeling bogged down and bloated. Marcellus recommends drinking an 8-ounce glass of water within 30 minutes of the start of your workout.
Why it is important to eat before a workout
Although there has been some hype around fasted workouts (exercising on an empty stomach, usually in the morning), most experts agree that having a snack before working out is beneficial.
Takeaways
It’s ok to experiment to see what pre-workout eating routines work best for you, Marcellus says. Some people even enjoy doing fasted workouts, although research is mixed about whether this actually improves fat-burning.
Ultimately, whatever eating habits will give you the energy to perform your best are a good choice. “This is a very individual subject and each person needs to test themself and see how their body feels best,”
Journey 