Anyone who is a fitness enthusiast clearly knows that it’s always 30 percent exercise and 70 percent diet. What and how much you eat is an essential factor that determines how your fitness levels will be. Workout nutrition is as important as the workout itself. Therefore to have a successful training session and to maximize the efforts of your input, one should have proper pre and post-workout meals and snacks to get started!
Here is a list of some pre-workout snacks and meals that are easy to make, full of nutrition and give a right start to your day!
Ideally, these snacks should be consumed 30-90 minutes before you begin workout out to avoid bloating.
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Multigrain or whole wheat bread is full of carbohydrates and is a great source of energy. If combined with hard boiled eggs, it is definitely a hearty pre-workout meal. It will keep you full of energy during the workout.
OATS- Workout meal, full of nutrition
Oats are rich in fiber and carbohydrates. They slowly release their carbohydrate content which gets converted into energy, thereby providing energy for a longer duration and thus keeping you full for an extended period of time. Oats also have Vitamin B in them which are helpful in converting carbohydrates to energy.
A great fulfilling pre-workout meal is a smoothie, a blend of whole fruits in milk. Various combinations including bananas and blueberries can be made. Mix in some fruit with oats, peanut butter, and almond milk. Fruits are the source of instant energy and keep you hydrated during the workout as well.
Bananas are often known as natural energy bars. Rich in carbohydrates and potassium, they provide an instant fullness to the body. Bananas can be coated with peanut butter or honey to have a heavier snack. Bananas help stimulate the muscular and nervous system.
Apple and Raisins
A handful of raisins and an apple half hour before your workout can keep you active and provide you with the sugar rush.
Dried fruits such as blueberries, figs, apricots, pineapple are easy sources of glucose and can be easily digested.
Granola bars are protein rich bars made of whole wheat, nuts and dried fruit and can easily be made at home. They are fulfilling to your stomach and gives you enough energy.
Peanut Butter and Jelly Sandwiches- Tasty nutrition meal
Whole wheat or multigrain bread sandwiches made of peanut butter and jelly are cheap, quick to make and easily affordable snacks that can be consumed daily. It is a good source of both protein and carbohydrates.
Yogurt and Fruit
Yogurt is an excellent source of protein while the fruit provides you with sugar that gets converted into energy. The combination is heavy and can be taken as a complete meal before a workout.
Combination of Brocolli, Grilled Chicken and Sweet Potato
For anyone working out to increase muscle mass should have this combo before their workout and it helps perform high-intensity training.
A great workout is not successful if you are too tired or fatigued after the session. It is important to recover yourself quickly from the workout stress and be prepared for the rest of the day! As we told already, Nutrition is as important as the workout.
Here are a few post workout meals to prevent lethargy and help your recover from your intense training session-
People usually prefer egg whites as a post-workout meal to fulfill their protein intake, but it has been studied that consuming a whole egg or three provides 40% better nutrients. Boiled whole eggs help you get ripped and help in muscle gain. They provide you with healthy fats, vitamins and minerals such as phosphorus and Iron.
Sweet potatoes are rich sources of carbohydrates. Boiled and garnished with dried cranberries and pumpkin seeds, they are a tasty and fulfilling source of energy.
Studies have shown that herbs mixed in water are a better rehydrating source post-workout than just plain water. Herbal tea is rich in phenol antioxidants and is a great stimulant to the body. They also help to recover faster from an intense workout.
Fishes like salmon are rich in Omega-3 fatty acids and are a great nutrient source. It helps prevent muscle soreness post a workout session, thus minimizing inflammation in the body. It reduces exercise induced damage in the muscles.
Cottage cheese is a protein rich snack and helps to maintain muscle strength. It can be consumed flavored or plain and garnished with dried fruits such as berries.
Tart Cherry Juice
It is an antioxidant and an anti inflammatory drink which helps to recover faster from high intensity workout sessions. Tart cherry juice is known to lower blood pressure and help in sleeping better.
Quinoa is high in protein, fiber-rich, and gluten free containing all essential amino acids that are required by the body. It is an ideal post workout snack to have for anyone on a vegan diet.
Only exercising and sweating is not sufficient. For good health, the body needs proper nutrition especially for those who regularly workout. East or west, proper nutrition intake is the best.