4 Foods To Have Before And After A Workout
With the party season ending on a high note, it’s time to get back to the routine. After gorging on delicious food through the holiday season, resuming workout sessions is a definite part of the new year resolution list.
The importance of workouts cannot be stressed enough and it’s also necessary to know the right combination of food and exercise. What to eat and when are questions that generally bother us when it comes to fitness; which brings us to the importance of pre-workout and post-workout foods. Here is a list of items to stack up on and that are simple and easily available, so that pre-workout and post-workout meals can be whipped up in a jiffy!
Eating nutritious food before a workout ensures optimal performance during the session and helps prevent muscle loss. Pre-workout snacks should be consumed 2 hours prior to an exercise routine. Avoiding foods that contain fat is necessary as fatty foods take time to digest and will leave you sluggish during a workout.
Bananas – This commonly available fruit helps prevent muscle cramps and increases stamina since it is loaded with potassium and carbohydrates. If you are a banana fan, there’s no other way you would like it; but if bananas are not your keen choice, pop them in a blender with milk for a thick banana milkshake or toss banana chunks with yogurt. Whatever way it is that you like them, make sure they’re sitting in your fruit basket.
Fruits with Yogurt – This pair is an excellent pre-workout option for an early morning dose of essential nutrients. Carbohydrates from the fruits break down easily during a workout whereas yogurt is a known, rich source of protein. Apart from that, it’s quite refreshing to start your day with this combination, isn’t it?
Sprout Salad – Sprouts are a powerhouse of nutrients and contain complex carbohydrates, which provide energy that is necessary for a workout and will help increase your exercise sustenance. These are a good source of proteins, fibre, Vitamin C and Vitamin K. Use them in a salad, just add a tinge of lemon juice or eat them as it is while relishing the natural sweetness and crunchiness.
Oatmeal – Oatmeal is a rich source of fibre and a great source of energy. Carbohydrates in oatmeal help you fuel the workout ahead and is an easy source of nutrients. Top it with milk and a dash of your favourite fruits to add more goodness.
A rigorous workout session demands coping-up and hence, post workout snacks are to be consumed within 30 minutes after your session. The purpose of these foods is to help you recover and replenish from a workout. Simple foods that contain carbohydrates and proteins are an ideal post-workout meal.
Eggs – Eggs are a rich source of protein and are a perfect option to be included in a post workout meal. Boiled egg sandwich with whole wheat bread slices is a good combination of proteins and complex carbohydrates. You can also team up omelette or anda bhurji with whole wheat chapatis for a change. Experiment with flavours and additions like raw vegetables, to turn these simple dishes into more interesting ones.
Chicken or Paneer Roll/Sandwich – Whole wheat chapatis or whole wheat bread slices stuffed with cottage cheese or chicken are a great option with the perfect balance of taste and nutrition. Did someone say anything about workout motivation? Well, here it is!
Dry Fruits – If time is a constraint for you, stack up on nuts and keep them ready as post-workout snacks. A handful of almonds, walnuts, raisins and dates are all you need to recover from your workout. High on proteins and carbohydrates, dry fruits are easily digestible too and provide ample amounts of energy.
Hummus with Vegetable Sticks and Toasted Bread – Chickpeas are a rich source of good quality proteins and a great way to include them in your diet is in the form of hummus. It is an easy recipe that can be blended within minutes and flavoured with herbs and spices of your choice. It can be used as a dip with raw vegetable sticks or as a spread on whole wheat toast. Either way, it’s an indulgence of a healthy kind!
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