While coming to fitness, you are working out in the gym for building a great physique it is also important to count the time that you spend outside of your gym as well. Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, and speeding up recovery.
The Importance of eating before and after your workout
According to a research, the body burns the same amount of fat Whether you eat or don’t eat before exercise. Most of the people think that they can burn more calories on working out with the empty stomach but it is not true it actually cause muscle loss. When you’re hungry, your body taps protein from muscle instead of from your kidneys and liver, where the body normally looks for protein.
When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. So take a look of food and how much you need to gain the type of body you need and make your energy level up so that all the hard work you put in the gym pays off!
Essential Macro nutrients:
Proteins: These are which your muscles made of. After you are done with picking up weights, it is the protein that repairs and build a new muscle in your body.
Carbohydrates: Carbs are found in rice, rotis, oats and other grains which are the main source of energy for your body. The World’s Health Organisation recommends that a person needs to get at least 55-75% of total energy from carbohydrates.
Fats: Fats are the one which helps to increase the metabolism rate and testosterone levels the hormone which is responsible for building muscle. sources of healthy fats include olives, walnuts, almonds, flax seeds.
What to Eat Before Your Workout
The best pre-workout bite contains some form of complex carbohydrate and a protein. Here are some snacks to keep you energized during your workout.
Those trying to gain weight should have
Consume up to 150 gms brown rice, 1 banana/apple/ pineapple (good for digestion as they Have digestive enzymes) with 200 gms of chicken or fish.
Those trying to lose weight should have
Consume up to 50 gms sweet potato depending on weight. 150-200 gms chicken or fish should be taken 1 to 1.5 hours before the workout.
The Importance of Eating After Your Workout
During exercise, your body consumes the fuel stored in your muscle known as glycogen for energy. After you are done with last rep, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.
The sooner you eat, the better off you’ll be. Your body’s ability to refill muscle stores decreases by 50 per cent if you delay eating two hours after your workout compared to eating right away. Hence try to plan to eat in a right time to get perfect results.
Those trying to gain weight should have :
Brown rice 150 to 200 gms. Lean beef 200 gms because it is a slow digesting protein and it keeps feeding your muscle. Since thin people have a high metabolism rate, they need slow digestive protein so their muscles can absorb protein continuously.
Those trying to Lose Weight
Cut the carbs and the beef. Instead, consume 150 to 200 gms of fish or 10 egg whites .since heavy people have slow metabolism rate and need fast digesting foods. And be sure to avoid any form carbs two hours before you sleep.
Quart of Water
Keep your body hydrated throughout the day Drink at least 13 cups of water per day .water help to cleanse your waste, boosts metabolism rate, suppress appetite and drinking more water helps your body stop retaining water and leads you dropping extra pounds of water weight. Drink the glass of water before and after every workout. Aim for more than a quart of water each day.