What to Eat Before & After a Workout

Are you ready to sweat and kick butt in the gym? Not so fast. For the people who make it a point to get to the gym every day, don’t let your efforts be unsuccessful due to skipping out on pre and post workout fuel. Many women believe the less they eat, the more they lose. While that may be true for some, they also tend to gain it all back that much quicker. Eating the RIGHT meals is essential for your performance and results.

Eating right not only burns more but helps your body recover in the long run. Taking pre and post workout nutrition seriously is the first step to weight loss no matter what type of workout you are doing. Also keeping a healthy lifestyle is the overall factor of whether you remain fit.

Not sure what to snack on. Not to worry. Below is a chart created just for you to gain more information on the smart choices that take place before your incredible workout.

Pre Workout (Energy Phase)

While it is true that you burn calories (sometimes quicker) on an empty stomach, fat also stores during your workout. This fact does not actually reduce your body fat. Eating a pre-workout meal or snack will give you energy, stamina, and help blast through your fat storing system while building muscle.

1-2 Hours Before Workout:

  • Hearty salad
  • Lettuce Wraps
  • Veggie Omelet
  • Smoothie
  • Oatmeal

50-90 Minutes Before Workout:

  • Fruit & Yogurt
  • Peanut Butter & Apple
  • Fruit & cottage cheese
  • Banana and almonds
  • Broccoli

Post Workout (Anabolic Phase)

It is important to refuel after a workout. This will help your body recover from the stress caused during the workout. To recover you can combine the right balance of protein and carbs. For the best results, eat within 30-60 minutes after exercise, due to the fact that your muscles are the most receptive at this time. This ensures your body to recover, adapt, and improve.

1 Snack Immediately After Workout

  • Kefir Probiotic
  • Dried Fruits and nuts
  • Banana
  • Trail Mix (Healthy Mix)

2 Meals Immediately After Workout

  • Quinoa & salmon
  • Black bean and rice soup
  • Tofu Stir Fry & Brown Rice
  • Sweet Potato & Chicken
  • Grilled Turkey Sandwich

Portion of food depends on:

  • Height and weight of individual
  • How much you exercise
  • What exercise you do and for how long you do it

These are a few of the options to stay healthy and strong. There are a million other light recipes for your body to refuel. Also remember to stay hydrated. A well-hydrated athlete feels better, stronger, and can work out longer!

Follow us on Pinterest @W3Body for more pre and post recipes and awesome workouts!

       

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