Eating the right foods before and after a workout can significantly impact your performance and recovery.
Before a Workout:
To fuel your workout, aim for a mix of carbohydrates and protein 1-2 hours before exercising. Carbohydrates provide quick energy, while protein supports muscle repair. Opt for a banana with peanut butter, a bowl of muesli topped with fruit, or a whole-grain toast with a slice of cold meat. If you’re short on time, a piece of fruit or a small protein shake 30 minutes prior is a good option, but also keep some high protein muesli bars in your gym bag. Avoid heavy, high-fat, or high-fibre foods as they can cause discomfort.
After a Workout:
Post-workout nutrition is crucial for recovery. Within 30-60 minutes of finishing, consume a balanced meal with protein, carbs, and healthy fats to replenish glycogen stores and repair muscle. Good options include grilled chicken with quinoa and vegetables, a smoothie with protein powder, banana, and spinach, or Greek yoghurt with berries and honey. Hydration is also key; drink plenty of water to replace fluids lost through sweat.
By eating the right foods at the right times, you can enhance your workouts, recover faster, and achieve better results on your fitness journey. Remember, balance and moderation are key!