We all have hunger cravings. Before and after workouts. It is completely natural as before regimes, we need to keep or hunger pangs away and nutrients to break during the exercises. But proper amount and type of food is vital to keep a track of consuming pre or post-workout.
Here are the following food acceptable by the body before and after workout :
Bananas are good as pre and post-workout snack. Being rich in fiber and carbs, it provides energy to the body. As all food should be eaten before workout, keep a gap of 2 hours between exercise and consumption. Due to its high potassium and carbs content, it provides energy to the brain and muscles. banana also helps in low release of glucose into the system, providing steady energy for heavy regimes.
2. Peanut Butter
Peanut butter is an excellent source of calorie to be burnt during workout. It contains complex carbs that not only keep the stomach filled but provides the optimum amount of energy. Applying peanut butter to whole wheat bread gives right amount energy. You can also try adding banana slices or apple slices to the recipe. This stamina packed meal will provide better workout results.
3. Granola Bar
Granola s one of the tastiest nutritious breakfast meal one can have. You can have it with milk and honey pre-workout as due to its high-volume even while being carb-heavy, granola fills the stomach but doesn’t make it feel full to the throat. You might want to try granola bar crumpled into Greek yogurt with berries and flax seeds post-workout restores lost energy and provides calories that were used up during the regimes.
4. Dried Fruits
Dried fruits contain simple carbohydrates that are easily digestible and filling. Dried apricots, pineapples, berries, dates and figs are tasty and nutritious. Sufficient amount of dried fruits provide proper energy to you and proper production of sucrose and glucose help in producing energy for strenuous regimes. Have them a handful or mix with granola, yogurt or milk.
Nuts are rich in carbs, protein and fat. This provides adequate energy to burn during training. Athletes often require to consume nuts and dried fruits before practice as it keeps their stamina level up. In case of endurance workouts, walnuts, seeds and almonds are superb to provide a driving force for strenuous exercises.
1. Protein Shake
After a hard one hour of lifting, cardio and endurance, the body craves protein. Adequate amount of protein is required to assemble the tissues and the cells, but most importantly for muscle growth and healing. Working out more than what the body can take might lead to muscular injuries that require protein to ix the torn tissues. These protein shakes are not only nutritious but delicious after workout beverage.
The glycogen levels in our bodies, specially liver, requires to be replenished after a strong workout regime. his is where fruits come in the picture. Apples, cherries and berries restore the glycogen levels in the muscles and livers and provide 30 grams of carbs per two servings, If you’re looking out for post-muscle build workout, amp up your carbs intake by consuming fruit salads or yogurt with fruit and nuts.
3. Cottage Cheese
Just a we require to heal and strengthen our muscles post-workout, our bones also require proper after-care. Cottage cheese is rich in calcium and protein which builds up the bone structure to be more rigid. It also does replenish lost fluid through perspiration by proper hydration due to its high water content. Cottage cheese can be eaten with fresh fruits or grilled with vegetables.
4. Lean Protein
When it comes to understanding why protein is required post-workout, remember the 3 R’s. Refuel, repair and re-hydrate. Lean protein such as milk and eggs replenishes the glycogen levels in the body and provide energy. Lean beef, soy and pork tenderloin repairs damaged muscles by producing amino acids to repair the tissues . Tofu, cottage cheese and beans prevents dehydration from excessive sweating and with rich fluid content, restock the water in the system.
Since quinoa is whole grain, it is an excellent source of protein. The proper carbs and protein content in quinoa repairs damaged muscle tissues and provide energy to the body. Since vegetables are well-supplied with nutrients hat is required for the overall health and goodness of the system, you can add them to the quinoa when cooked.
Be sure to know which ingredient is safe for you to consume keeping in mind your allergies and immunity.