A good workout demands high levels of energy. However, the body needs to replenish energy to normal levels after a workout. Foods rich in carbohydrates should be the main source of energy before and after workouts. Proteins are also necessary for the repair of any tissue damage and promote muscle growth. There are different pre- and post-workout foods that we can have throughout the day. However, there are certain factors that make certain foods better options than other foods. Let us have a look:
Steady Energy Levels for Workouts
Exercise is an energy-intensive process and by the end of a good workout, the body is in severe need of carbs and proteins to recover completely. Therefore, our body needs foods that provide a steady release of energy throughout the day instead of a sudden rush which can be harmful, especially for those with diabetes or liver problems. Foods rich in fiber such as whole grains and fruits are an excellent choice for post-workout foods.
Tissue Growth and Repair
The purpose of workouts is to promote muscle growth. Hence, pre-workout foods should contain nutrients that build muscle tissue. Fish, chicken, yogurt, butter, etc. are rich in protein and contain less fat than other high-protein foods such as red meat and eggs. In addition, these foods also serve as efficient post-workout foods. That is because the protein helps to repair muscle tissue that damages due to the stress during workouts.
Convenience has a high priority in today’s busy lifestyle. Few people have the time to prepare painstakingly elaborate meals for a healthy body. Pre- and post-workout foods should be simple to prepare, involve everyday ingredients from around the kitchen and should be easy to carry around with them.
Natural sugars, such as those found in fruits and honey, should be preferred over processed sugars found in processed grains. These sugars provide our body with the required energy without increasing calories and blood glucose levels unnecessarily.
Here are some simple ingredients that you can use to whip up delicious, simple, and nutritious pre- and post- workouts meals:
You can prepare the brown bread, brown rice, and brown oats with some chicken, butter, and fruits to make highly nutritious pre- and post-workout meals. Whole grains are rich in fiber and carbs and take longer to digest than polished grains. Thus, you can go for longer without requiring additional energy.
Lean meat pairs well with whole grains. Chicken breasts, lamb, and fish are high-quality protein sources without the high cholesterol levels that come with red meat and eggs. They are easy to digest and promote muscle repair and growth.
Coffee and Chocolate
Who would have thought that a cup of coffee could be a pre-workout food? Yet, coffee rich in milk can be an energy booster while also providing protein to the muscles. Having a banana or an apple with the coffee can provide carbs to the body. There are many health benefits of apples and bananas.
Everyone’s favorite glass of chocolate milk is actually a cool post-workouts food. High in proteins (from the milk) and carbs (from the chocolate), this food gives a well-balanced protein-carbohydrate influx to our body.
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