Looking to build muscle and lose fat? Want to get the most out of your workouts? Then pay more attention to what you eat before and after exercise. Pre- and post-workout nutrition are equally important. It’s essential to fuel your body before, during, and after training. This way, you’ll get maximum results and prevent muscle loss. A clean diet and proper supplementation can take your routine to a whole new level.
The Benefits of Pre-Workout Nutrition
What you eat before you exercise can make or break your gains. The role of pre-workout nutrition is to fuel your workouts and energize your body. It can also reduce the chances of muscle breakdown, speed up muscle growth, and increase your strength.
In general, it’s recommended to eat protein and slow digesting carbs before exercise. Avoid eating fats because they affect protein absorption into your body. A balanced pre-workout meal can include cottage cheese and berries, turkey wraps, whole wheat toast with banana, oatmeal, grilled chicken and rice, or sweet potatoes with fish.
Related: Nutrition for Runners
Is Post-Workout Nutrition Really Important?
Once your session is done, your body needs a quick source of protein and simple carbs to recover. The benefits of post-workout nutrition include faster recovery, increased protein synthesis, reduced muscle soreness, and better gains. It’s important to choose nutrient dense foods that help replenish your glycogen stores and decrease protein breakdown.
Your post-exercise meals should consist of protein, such as chicken, beef, or fish, and quickly digesting carbs like white rice or bananas. For best results, drink a whey protein shake with branched-chain amino acid’s (BCAAs) and/or glutamine within 30 minutes of finishing your session.
Add a teaspoon of honey or dextrose to increase your carb intake. Creatine and post-workout supplements can improve your ability to build muscle, boost immune function, and reduce fatigue, so include them in your diet.
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