Tuesday, January 8, 2019

Workout Nutrition Explained: What to Eat Before, During, and After

Proper nutrition is vital for ensuring body function performance and achieving your workout goals. While training, your eating and supplementation habits will enable you to reap the benefits of your hard work. According to various studies, the right nutrition comes in handy in muscle recovery, body growth, and the composition of body parts, among other functions. Eating the right foods at the right time is crucial for quickly achieving your goals.

Pre-workout nutrition
Failure to eat sufficiently on the day of or before exercising can result in headaches, body aches, and general body weakness. You need pre-workout nutrition, not only to power you through the exercise, but also to facilitate muscle growth and recovery after training. Studies show that eating carbs and proteins before working out has a greater impact on muscle growth than doing so after exercises. Eating a light carbohydrate and a snack rich in proteins about 15-45 minutes before your activity will give you more strength and optimize muscle growth. Some great choices for pre-workout foods include bananas, whole meal toast with eggs, oats, protein powder, and fruits with Greek yogurt. You can also supplement your diet with beneficial steroids from steroid europe to enable you to build muscles, shed fat, and create a killer physique.

Intra-workout nutrition
Although it is mostly disregarded, proper nutrition during the exercise can help you to improve your results as well as help to more quickly repair and restore muscles. You will be able to perform more if you consume carbohydrates while working out. It is common knowledge that endurance athletes benefit from eating carbs as they work out. Studies have also shown that doing so helps improve resistance training workouts as well. It is worth noting that endurance training needs more carbs spread out through the exercise than does resistance training. Some of the recommended drinks and snacks to eat during the workout are Gatorade (a carbohydrate-rich drink) and protein bars with carbs.

Post-exercise nutrition
Post-work out nutrition is crucial since it helps the body to recover, rehydrate, and replenish energy stores, as well as build muscle and enhance future performance. The food that you eat after your activity will determine the protein synthesis that occurs long after completing your workout, thereby influencing your growth and recovery. Besides the immediate post-workout nutrition (generally consumed within 2 hours after the exercise), sports health experts recommend eating a slow-digesting protein, such as casein protein, before sleeping. This will enable your body to recover faster throughout the night, as it avails branched-chain amino acids (BCAAs) and essential amino acids to your muscles while you are asleep. Some good picks for post-workout foods include:
  • A complete balanced diet food, like rice/potatoes/maize with fish/beef/chicken and veggies/salad
  • A protein shake–the ideal one should have 20-40 grams of proteins and 40-100 grams of carbohydrates
  • Protein ice-cream
  • Casein protein powder—for great results, take about 30 minutes before you sleep
Bottom line Achieving your fitness goals depends primarily on proper nutrition. Eating the right foods is not enough, as it is also imperative to be aware of the timing, as this can help you to improve your performance by significantly changing your body composition. Also, you need to ensure you drink plenty of water before, during, and after training to always be hydrated.

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