:Overview
Eat before Or after workout , which is better!?
Knowing what you should eat – and when – and does it affect exercise??
These are the questions we will answer in our article:
In both cases, eating before or after a workout will lead to the same result, but everybody is different from the other, and the diet and workout that you will follow will have different needs throughout the day.
The important thing is that you focus on the food you put into your body, which are nothing but nutritional elements that strengthen your exercises, regardless of the time they enter your body.
The amount of effort you put into exercise will determine the amount of food you consume before a workout.
Let us know the type of food that we should include in each of the cases and its effect on the body:
The answer for Should We Eat Before or After Workout?
:Eating before workout
Think of your body as a machine. At that time, you will need fuel to operate it. You will not be able to work without energy. At the same time, overeating before a workout is very wrong.
The key is to be careful when eating before a workout.
If you eat too soon before a workout, you will feel lethargic and may vomit. Also, if you don’t eat at all, you will feel dizzy.
That’s why we recommend eating large meals 3-4 hours before exercising. Keep snacks 1-3 hours before workout, and choose foods that are easy to digest.
You should also know that research indicates that eating before exercising enhances workout performance for a longer time, – and gets better results.
?What will a pre-workout meal contain
Focus on protein and carbohydrates. Because carbohydrates are the body’s vital source of energy, they help maintain blood glucose levels during exercise and replace muscle glycogen, which is a form of stored energy.
Consuming carbohydrates helps power your workout without breaking down muscle. Your body also needs protein to build lean muscle and recover quickly after a workout.
:Ideas for foods before workout
Toast with peanut butter is full of carbs and healthy fats
Try Greek yogurt topped with berries for protein
Drink fruit juice to boost energy and vitamins
Eat some oatmeal to fill up on fiber and carbs
:Eating after workout
After sweating, your body needs energy. You must help it increase energy and recover, and we will do this through a light meal – preferably rich in protein. Because when workout especially during strength training, your muscles are exposed to micro tears. Protein helps rebuild and repair muscle fibers, making them stronger.
Try eating a protein-filled snack 15 minutes to an hour after exercise to avoid muscle soreness and cramping.
Carbohydrates are also important after a workout. The higher your activity level, the more carbohydrates you will need.
Examples of foods that contain a high percentage of healthy carbohydrates are oats, fruits and vegetables, bananas, apples, and sweet potatoes.
Try including high-carb foods in your meals to replenish your body’s energy stores.
What if you prefer to save your meal for post-?workout
One study indicated that workout while fasting is more effective in reducing body fat than exercising after eating a meal.
:Warning
workout without eating will also increase cortisol levels, which is the hormone that regulates the body’s response to stress and other factors such as metabolism, blood pressure, and the sleep-wake cycle. High levels of cortisol can cause problems such as high blood pressure or weight gain in the long term.
:Suggestions for post-workout meals
You can have a glass of chocolate milk to restore fluids and electrolytes and get a boost of protein – make sure to drink water too.
Classic eggs and toast provide the perfect balance of protein and carbs — or shake things up with a veggie-packed omelet.
Eat fruits or berries for carbohydrates.
A turkey sandwich is another filling option packed with lean protein to support your recovery.
Reminder:
It is necessary to get adequate nutrition throughout the day, even when you are not doing energetic workouts.
In the end, what you eat and when you eat comes down to your preferences and how your body feels before, during, and after a workout. Listen to your body and be patient with yourself. It may take some time to figure out what’s best for you.
Request an appointment if you want to speak to a dietitian by CliniDo