According To- Type Of Workout Should Decide The Type Of Food You Should Eat ! , Different people have different opinions about whether or not eating or fasting is important before exercise. However, for people who are very active and are undergoing intense training, it is important to give sufficient gaps between eating and exercise to allow time for the food to settle down.
It depends on your personal preference, your exercise routine, and the time of exercise whether to eat before or after a workout or what to eat before and after a workout. During and after a workout, nutrition is crucial, and there is no one-size-fits-all recommendation. It depends on the intensity and the training requirements of the workout.
This is the table of contents
Exercise type and food to eat
The types of workout routines and exercises depend on your fitness goals. What you eat before and post-workout also depends on the nature of your workout. A combination of proteins and carbohydrates that are easy to digest is recommended for energy required for a workout, and to build muscles. Foods with high fat and fibre should be avoided as they may cause stomach disorders.
Depending on the type and duration of your workout, here is what you should eat pre- and post-workout.
The best foods for high-intensity interval training
HIIT training combines short bursts of high-intensity exercise with short rest periods between sets. It boosts anaerobic and aerobic fitness and muscle strength.
For muscle recovery and to replenish lost energy during an intense session, fueling your body before and after the workout is essential.
Foods to eat before working out
Before a HIIT session, you must eat in order to gain the energy you need. An intense workout like HIIT requires a lot of energy, so if you don’t eat before, you will feel weak and tired. You should eat a lot of carbs and protein before your workout. Carbs provide energy while proteins prepare you for a high-intensity exercise. You should eat between 1 and 3 hours before the exercise. The foods that are recommended are:
- Berry-topped low-fat yoghurt.
- Peanut butter and whole wheat toast
- Almond butter on an apple or banana
- Foods to eat after working out
- After working out, you’ll need to replenish your glycogen stores and also repair and recover muscles. Here are some recommended options:
- Chocolate milk with low fat
- Sliced tomatoes and whole grain bread
- Hummus dip and pita bread with vegetable slices
The food choice and when you eat after an intense workout are equally important. Eating within 15 to 20 minutes after HIIT is ideal for fast recovery.
Cardio Workout Foods
If you are regularly engaging in cardio exercises, it’s important to pair them with special nutrients in order to gain the energy required. Cardio training focuses on improving markers of cardio capacity. The intensity of a cardio workout keeps varying and there will be a shift between using up fats and carbohydrates for energy. To fuel up your cardio session, you need both carbohydrates and fats.
You should eat fruits, legumes, vegetables, dairy, and whole grains for carbohydrates, and olive oil, peanut butter, nuts, avocado, eggs, and butter for fats.
Foods to eat before working out
Ideally, pre-workout foods should contain carbohydrates that are easy to digest. Carbohydrates with a high fibre content will be more difficult to digest and should be avoided. In addition to taking longer to digest, proteins and fats should only be consumed if you have enough time between your pre-workout meal and your exercise routine before taking them.
Also Read-Type Of Workout Should Decide The Type Of Food You Should Eat !
If you have less than an hour before exercising, here are some recommended foods.
- Various fruits
- Yogurt without fat
- Granola bar with low fat
- Foods to eat 3 to 4 hours before exercising
- Salmon and broccoli grilled over brown rice
- Grilled vegetables and feta cheese combine with whole-grain pasta
- Turkey and cheese on whole grain bread
- Vinaigrette salad, whole wheat roll, and vinaigrette dressing
Food to eat after working out
It is important to replenish the energy lost during a workout and to restore muscle mass. It should essentially be a combination of healthy carbohydrates and protein. If you have eaten a meal three to four hours before the workout, then you should have a meal after the workout. Otherwise, eat a light snack. The recommendations are:
- Protein bars
- Chocolate milk for one
- Hummus and pita chips
- Half a turkey sandwich on whole grain bread
Strength-training foods
Circuit training with resistance machines, lifting free weights, or practicing yoga are all examples of strength workouts. It is common misconception that protein is the only ingredient needed to support any workout. As you build muscle, your body requires more energy. Strength training promotes weight loss and results in a lean and tighter body.
It is essential that muscles are rebuilt and repaired after exercise, as well as maintained efficiently. However, fats and carbohydrates, the sources of energy needed for all kinds of exercise routines, should not be ignored. In order to build muscle mass, healthy pre- and post-workout nutrition is crucial.
Foods to eat before working out
For a strength workout, your body needs to be able to meet the demands of weight training. Pre-workout nutrition is crucial. A combination of protein and carbs is recommended for a strength workout. In order to rebuild glycogen (stored carbohydrates) lost, carbs need to be taken along with protein for fat loss, muscle growth and recovery. It is recommended to take 30 to 45 grams of carbs and protein 60 to 90 minutes before strength training.
Food to eat if you have less than an hour before the session
- Blueberries, oatmeal, and protein powder
- Scrambled eggs, avocado, and vegetables
- Smoothie with protein
- Chicken thighs, rice, and steamed vegetables
- Toast with whole grain, banana slices, peanut butter or almond butter.
- Food to eat two to three hours before the session
- Brown rice, roasted vegetables, and lean protein
- Make a sandwich with whole-grain bread, salad, and lean protein.
- Toast with avocado topping, egg omelette, and fruit cup
Food to eat after working out
After strength workout sessions, it is important to know what to eat and when to eat. In addition to restoring energy, post-workout food rebuilds and repairs muscles. In order to increase glycogen absorption, a meal should be consumed within 30 minutes of a session. Proteins and energy will be delivered to your muscles so they can replenish, repair, and rebuild.
After the session, the following foods are recommended:
- Moong dal cheela with 2 tbsp paneer cubes and 1 cup curd
- A bowl of quinoa khichdi and a glass of sattu
- Three egg whites on one whole grain toast.
- After the session, the following foods are recommended:
- Served with cooked green leafy vegetables, yoghurt or buttermilk, and cooked green leafy vegetables with ghee or white butter
- Protein/lentils with ghee or white butter and yoghurt or buttermilk
Maintaining hydration
In order to replenish electrolytes lost through perspiration, it is crucial to drink water before, during, and after a workout. Dehydration results in muscle fatigue and loss of coordination. If you prefer water, you can also drink any health drink during the workout.
In conclusion
If you want to achieve your fitness goals, combining your workout with proper nutrition is imperative. The foods you eat and when you eat play an equally important role. By knowing what to eat before and after a workout, you can maximize your workout.Type Of Workout Should Decide The Type Of Food You Should Eat !