We know diet plays an important role in health and weight loss, but when it comes to food and exercise, many people don’t know when or what to eat before and after working out.
Knowing which types of food to eat (and when) can drastically improve the way your body responds to exercise. You need the right combination to fuel your workout, and to help your body recover and rebuild.
A common question is “should I eat before I workout?” The simple answer is YES! To get through intense physical activity, you need energy. Where does energy come from? Food!
Asking if you need to eat before a workout is like asking if you need gas before taking a car trip.
So we know one should eat before working out- now the question is WHAT and WHEN.
If you are working out later in the day, try to have a good meal 2-4 hours before you hit the gym. It should be high in carbs, moderate in protein, and low in fat and fiber.
The carbs and protein will give you the fuel needed to push through your workout, and keeping fat and fiber low makes it less likely you’ll have to run to the bathroom mid-session.
Example: 4 ounces lean chicken breast with 1/2 cup rice
If you exercise first thing in the morning or need a snack an hour before your sweat sesh, it’s best to have something light and easily digestible like a banana or yogurt.
What you eat after your workout is just as important. Your body needs food to help it recover and repair.
Protein is your go to food after you are done exercising because that’s what the body uses to repair tissues and build lean muscle.
A scoop of whey protein with half a banana or some tuna with a rice cake are perfect choices for post-workout food if you’re not going to eat a full meal for a while.
If you’re leaving the gym to go home for dinner, skip the above and simply have a well-balanced dinner.
Example: 4-6 ounces steak, a half to a whole sweet potato and a cup of veggies.
Some people suggest working out on an empty stomach is more effective for fat loss based on the idea it forces the body to burn energy from fat stores.
There is no scientific evidence this is true, so I say, do what feels best for your body. If you don’t like to eat early in the morning and feel better on empty, fine. If you tend to get light-headed or easily develop low blood sugar, you’re going to want to have something to eat.
The reality is, there is no shortcut or secret to losing weight and burning fat. Eating right, exercising daily, and indulging in moderation is the best way to reach your health and fitness goals.
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