what to eat before during and after a workout

what to eat before during and after a workout

It is shown that what we eat before, during and after a workout can have a significant effect on our energy levels, the quality of our workout, and the recovery process which follows. An effective workout depends on many factors - the most important one being your diet. 

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Foods provide the gas to the body’s engine, and fluids provide the water to your body’s radiator. Without these crucial fuels and fluids, your body will have a hard time performing at its best.

Before Workout:

• Before exercising it’s important to fuel your body. Only then you can adequately handle the physical stress of lifting weights, playing individual or team sports, or running.
• Choose pre-workout meals or snacks that are easy to digest and won't cause bloating or irritate your stomach.
•  Do not hit the gym on an empty stomach. The stress that exercise has on the body, combined with the lack of sugar (energy) will lead to hypoglycemia, a condition that will make you prone to fatigue.
• Aim to drink around two to two and a half cups of water in the 1-2 hours before your workout, and then drink water during and after your exercise.
• Try to keep your fat intake to a minimum, since high fat foods tend to take longer to digest, and can therefore leave you feeling heavy and sluggish during your workout.

During Workout:

• Keep a water bottle with you to re hydrate every 15-30 minutes during your training session.
• To boost your energy during endurance activities, before you reach for a sports drink, consider honey as it is naturally has equal parts fructose and glucose.
• If you are planning a very long bike ride or run, you may want to take along an energy bar, or some easily digested fruit, such as a banana, or orange slices, to help maintain your blood sugar levels.

After Workout:

• After a really tough workout, you should try to eat a recovery meal within 30 minutes if possible. 
• The body loses salt due to sweating. That is why it's very important to compensate via a rich source of electrolyte.
• If you have cut back your carbohydrate intake, but still like to eat a little each day, your post-workout snack or meal is the perfect time to do that.
• Don’t forget to get some protein in, too, for muscle refueling and repair.