Breakfast is the most important meal of the day for some people, but if you are training, pre-and post- workout foods are just as important.
While everyone’s nutritional requirements are different, depending on their goals and activities, these snacks can secure the right vitamin balance and satisfy hunger. Also, they are very beneficial in helping your muscles recover and regain strength after long and exhausting workouts.
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Pre Workout Snacks
The body works 24 hours a day, not just during that one session at the gym. Luckily, smartly timed snacks can give your body the fuel it needs to gain muscle mass or burn unnecessary fat.
Pre-workout usually means taking a snack about 30-60 minutes in advance, depending on its size and contents. Overeating is strictly forbidden, since too much food can slow our metabolism, making us feel sleepy and tired.
For the perfect blend of carbs and protein, all combinations consisting of cereal and Greek yogurt, which often packs more protein and probiotics than regular, plain yogurt, are perfect. Add some blueberries or raspberries to it and you have a super-meal.
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If you prefer sweet, but simple combos, you can always chop some melons, bananas, oranges, pineapples, pears and apples to get a perfect fruit salad. Add some honey for extra sweetness or hazelnuts or pecans to make it nutrient rich and you will feel ready to go.
After Workout Foods
After a tough gym session, post-workout snacks are an important way to restore energy and rebuild muscle. Taken within a few hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissues that break down during exercise.
Consuming protein after training has been shown to speed up muscle recovery time and increase strength levels before the next gym session.
After pumping iron, eating (or drinking) foods high in protein supplies the body with amino acids to start repairing damaged tissues. Protein shakes offer one method of getting in some muscle-building nutrients after a workout.
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If you are a pancake lover, you are allowed to eat an oat pancake with berries and bananas. On the other hand, if you prefer shakes, it would be a good idea to make one with blended spinach, yogurt, almond milk, bananas, and peanut butter with ice.
Protein bars are a good solution if you have an empty fridge and you need to take in some food. You can find them anywhere, but watch out for the sugar content. Look for bars with 20 grams of protein and less than 10 grams of sugar.
Some researchers claim that taking supplements after a workout is better since they are a quick source of amino acids and they get to your muscles faster, significantly improving your workout performance.
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A solid food meal is good for you, but with gym supplements, you will have better results in a short amount of time.
Remember, you should carefully choose and find the right powder for your needs.
The most effective protein dose is 20 grams since it maximally promotes muscle growth, but a heavier dose is too much and you should not take it unless you are planning a career in bodybuilding.
