What to eat around a workout

It is no secret, that both nutrition and fitness is important for your health. But what many people don't know, is that you can make each workout more effective, by planning what to eat before and after.

What to eat before:

For toning and recovery: Protein

Consuming protein before a workout is known to increase muscle protein synthesis, muscle performance and recovery.

For energy: Carbohydrates

Carbohydrates is a good source of energy that is relatively easy to burn. By consuming both complex and simple carbs, you can maintain the source of energy throughout your workout, as well as have an 'extra kick'. For shorter, high intensity workouts, try to stick to simple carbs. For longer, low intensity workouts, try increase the proportion of complex carbs so your body have a more stable source of energy.

Fruits

Fruits are a great source of simple carbohydrates: a source of energy that is very easily burned. In addition, fruits like bananas contain potassium. Potassium helps maintain nerve and muscle function, but are rapidly lost in sweating. Therefore, a supply of potassium before a workout is significant.

Recommended Meals:

Eggs + whole wheat bread

Protein smoothie with fruits (especially bananas), milk and whey protein

Oatmeal or Greek yoghurt with fruits (especially bananas)

What to each after:

Protein:

During exercise, your body is essentially breaking down muscle protein. Therefore, to build muscle or become toned, you need to consume protein after an exercise. By consuming protein afterwards, your body builds stronger muscles, and is able to recover and repair.

Carbohydrates:

Don't worry they won't fatten you. In fact, you need carbohydrates afterwards to just replenish all the glycogen you used up during your exercise. Without carbs, you will not be in shape for your next workout.

Fluid:

Your body just lost lots of water through sweat. Therefore, it is not only important to hydrate yourself during the workout, but also after.

Recommended Meals:

Chocolate milk

Eggs + avocado on whole wheat bread

Grilled chicken or salmon with sweet potato

Ok guys! That's it for today. I know it is approaching Christmas and all, but don't forget to squeeze in some workouts and eat healthy. By following some of the guidelines above, you can maximize your benefit from each workout ;)

See you next time!

#Nutrition #Fitness