Indeed, nutrition plays an important role in reaching your desired fitness level.Diet before & after workout is crucial for getting that dream body. Most of fitness aspirants are always curious to know how should they structure their pre & post workout diet- what & when should they eat? Your body needs energy to workout. During a power lifting/weight training workout, muscle glycogen is the main source of energy which is generated from carbohydrates which makes muscle contraction possible. You can do an empty stomach workout if you objective is fat loss provided you start your workout with cardio. Doing weight training with an empty stomach makes it hard to do powerful movement & ensure long workout sessions. So should you have complex carbs or simple carbs? It all depends upon the timing of your workout meal
What to eat as pre-workout meal?
It is advisable to have a light snack if you have consuming something 30 minutes before the workout. The meal should have carbs & protein which give you some fuel to burn during the workout. The snack has to be :
- Low in fat.
- Carbs & Protein in moderation.
You can have simple carbs in moderation if you want to have quick energy boost before workout. However if you have already consumed something & you are not feeling hungry 1 hour before the workout, you should avoid having a snack. If you plan to have a meal 2 to 3 hours before the workout, prefer having complex carb since it will help you retain energy for a longer period of time.
Some of snacks passion for fitness recommend for pre workout meal
- Tuna Sandwich: If you wish to consume something 30 to 45 minutes before the workout, have a tuna sandwich consisting of whole wheat/brown bread. It is an easy way to get energy boost before the workout.
- Oatmeal with Banana & protein shake: If you are someone who prefer to have a snack to 1 to 2 hours prior to workout, prefer having oatmeal with Banana in moderation. This will give you enough complex carb & protein as fuel for that exciting workout.
What should you eat for post workout meal?
After workout, your body would be depleted in muscle glycogen. You need to refuel your body with fast digesting simple carbohydrates in order to start the body growth process. The period after workout is called anabolic window when your body needs protein to recover & repair your muscles.
30 to 60 minutes post workout or anabolic window is the time when you need to have post workout meal. Best option is to have protein in liquid format which can be easily digested
Passion for fitness recommend the following as post workout meal
Banana with Whey Protein: Banana with whey protein is a quicky meal which can be made in less than 5 minutes. It gives you require protein, carbs & essential nutrients for your body growth.
Chicken Sandwich: This is a perfect meal for those who do not want to have whey protein & prefer having wholesome. Having chicken with brown bread is a great protein & carbs combination
Have a meal after post workout snack since your body is still recovering & its perfectly fine to be hungry after it.
