You planned on having your regular exercise and checked if you have these items ready: playlist, fitness clothing outfit, exercise routines and other stuff you need. You think you are good to go.
These items are important, however you should also think of the food that you eat before and after exercise. Food choices pre and post workout are equally important if you want your exercise to be productive and effective.
Our body is like a vehicle, when we work out we need to supply it with fuel to keep the engine running. Eating the right foods and drinking the right fluids can provide your body with the much-needed amount of energy. After exercise, we need to refuel our body again. This is why it is necessary to consume the right foods before and after exercise.
What are the foods that you should eat before and after exercise? Check on this list below.
1. Whole wheat toast with sliced banana and cinnamon
If you want to level up your workout, you should get loaded with carbs. In order to keep a steady and sustained energy that can make you through those routines, mix simple and complex carbohydrates. An ideal example is a whole wheat toast with cinnamon and sliced banana. This powerful combination will fuel you with energy. Plus, bananas are known to raise the potassium level which drops when you sweat a lot.
2. Eat banana with almond butter (2 tablespoons)
Our potassium level drops when we sweat a lot during exercise. Fuel up by eating the banana with 2 tablespoons of almond butter before you hit the gym. It’s very easy to prepare plus it’s packed with nutrients that you need. Bananas are naturally free of sodium, cholesterol, and fat. Almond butter, on the other hand, is rich in monounsaturated fats which help reduce the risk of heart disease and reduces cholesterol.
3. Peanut butter and jelly
Who would have thought that an ultimate go-to food of everyone which is PB&J is a great pre-workout food? This combination of something sticky and sweet does not only satisfy your palate but also provides you with the energy to stick it out during an intense workout or physical activity.
For those that are allergic to peanuts, don’t worry as you can find a lot of alternatives to peanut butter. You can almond butter, sunflower seed butter, cashew butter, and even pecan butter.
4. Oatmeal with fresh fruit
You don’t want to stock up on heavy food before exercise and feel full and sluggish afterward. Having a bowl of oatmeal with some fresh fruit are the perfect food to consume pre-workout as they are light and easy to digest.
Oatmeal is the ultimate food before exercise as it helps sustain your energy boost by releasing glucose into your body. The effect is enhanced by adding some fresh fruit.
1. Grilled Chicken and Mixed Vegetables
Eating a significant amount of protein post-workout provides your body with the amino acid it needs to rebuild and repair these proteins. It also helps build new muscle tissue by giving your body the building blocks required.
Chicken is a great source of protein. Mixed vegetables such as broccoli, carrots, and pepper slices are also great protein source. Have a mouth-watering meal after exercise by tossing a well-marinated chicken and vegetables into the grill. Select the chicken breast part for a healthier option.
2. Take protein smoothies after exercise
There is no doubt that you feel extremely thirsty after your exercise. Quench your thirst and cool down by having a tall glass of refreshing protein smoothies. They are easy to make and digest, plus they provide instant protein that you badly need to recover from muscle protein breakdown. You get your fix of protein to help with muscle repair, plus you have simple carbs to fuel glycogen. You can also add banana to any smoothie for some complex carbohydrates and replenish potassium levels.
3. Veggie omelet with avocado
It’s a common misconception that eating fat after exercise can inhibit the absorption of nutrients and slow down digestion. Fat does not reduce the benefits of exercise nor affect your body’s recovery.
One good fact that you can have after a rigorous workout session is avocado. Pair it with a veggie omelet and you have your power food post-workout. Egg and vegetable are a good source of protein while avocado contains saturated and monounsaturated fats. This food is very simple to make and will only take in about 5 – 10 minutes of cooking time.
With a number of physical activities that we put our body through during exercise, it is important that we fuel it with healthy foods before and after. Add these foods to your checklist before hitting the gym for an effective and efficient exercise routine. .