Summer means the beach. The beach means bikinis. Bikinis mean working out. Fueling your body properly is imperative to reaching your fitness goals. Often underestimated, what you eat before and after your workout is more important than how long you lasted on the elliptical.
What’s the purpose of your pre workout meal? According to A Calorie Counter, the purpose of your pre workout meal is to reduce the amount of muscle glycogen depletion, reduce muscle protein breakdown, and to decrease post workout cortisol levels. In order to focus on these functions, your body needs carbohydrates and protein. To avoid gastrointestinal issues, I advise avoiding snacks with high fiber content or dairy (for those who have sensitivity to dairy, otherwise yogurt is often recommended for a pre workout snack). My go-to pre workout meal is a banana and peanut butter, sometimes on a piece of whole grain toast.
Recommended foods are solid food containing a substantial amount of protein from eggs, meat, fish, nuts, etc. combined with an ample amount of carbohydrates from brown rice, rice cakes, oatmeal, low-fiber low-glycemic sources. Or, you can get creative with the classic protein shake. According to BodyBuilding.com, “Research has indicated that users of whey protein prior to training will illicit better results than those using other protein sources (or none at all). This is most likely due to the anti-catabolic and anabolic signaling effects of the branched-chain amino acids (BCAAs) present in whey protein—particularly leucine. Whey has a considerably higher concentration of BCAAs than other proteins.” With this protein powered information, check out these recipes (you can replace with any sort of whey powder you have): 144 Protein Shakes. A personal favorite of mine is chocolate protein powder, a handful of peanuts, half a banana, and a bit of almond milk.
You should eat 1-2 hours before your workout.
After your workout, it’s imperative that you eat your post workout meal within the first 60 minutes of intense exercise. Even better, try and eat within 30 minutes. Your post workout meal is vital to the repair and recovery to the strenuous tension you applied to your muscles. It is used by your body to replenish the depletion of glycogen, reduce muscle protein breakdown from exercise, increase muscle protein synthesis, and reduce cortisol levels. Additionally, the fuel you provide your body will reduce muscle soreness and prevent fatigue.
As reported by Fitness Magazine, recent research has indicated that chocolate milk is the latest craze in post workout snacks and sports drinks. Chocolate milk contains the carbohydrates and protein needed for muscle recovery, water for hydration, calcium, sodium, and sugar. The ingredients combine to help your body retain water and harvest energy.
As for a post workout meal, protein is absolutely essential. Whey protein is often the source of choice. Eggs, quinoa, hummus, Greek yogurt, nuts, chickpeas and beans are also good choices to fuel your body with so that your hard work doesn’t go to waste. Foods high in protein coupled with fast-acting carbohydrates (fruits and veggies) help for a faster recovery by correcting your blood sugar balance and replenishing glycogen. Healthy fats from nuts and foods like avocado are also great compliments to a post workout meal.
I can’t elaborate enough how important it is to fuel your body correctly. Working out is only a small percentage of earning a healthy, fit body. Replenishing your body with the nutrients it needs is essential to your energy levels and recovery
Sources:
http://www.acaloriecounter.com/diet/pre-and-post-workout-meal/
http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-workout-foods/
http://www.bodybuilding.com/fun/a-beginners-guide-to-workout-nutrtion.html