There are many opinions of the types of food to eat when undergoing a workout regimen. Some nutritional experts may vary on what these really are but it is true that we need to religiously watch what we eat to maximise the potential of our workout regimens.
The most important foods are those that you take in immediately before and after a workout. Muscle growth doesn’t come out of thin air. Your body needs to ingest the right nutritional balance to produce muscle mass. Let us consider what foods are the best to eat before and after a workout.
What to Eat Before a Workout
For your body to undergo a workout that is rigorous or hard enough to build muscle, it needs energy. This doesn’t necessarily mean that we really need to eat prior to a workout. Some people have enough stored fuel to work out early in the morning without any kind of nourishment. If you work out early in the morning and can go through your regimen without eating first, then you can ignore eating before a workout.
For the people who just can’t muster enough energy early in the morning, a light carb snack or half a protein shake will do the trick. Coffee can also be great fuel for early morning workout. Just make sure that you don’t depend on the extra kick of the caffeine just because of fatigue or sleeplessness.
If you work out later in the day, make sure that you work out 2 to 3 hours after a heavy meal. This is to give your body time to digest that food and optimally use it for fuel.
Also, do not consume a high-fat meal before a workout. If you really need the fuel, remember that a light carb snack or half of a protein shake will do. Don’t consume anything too heavy.
What to Eat After a Workout
The first hour immediately after a rigorous workout is actually the most important time to watch what you ingest. A high-intensity workout burns sugar and breaks down the muscle fibers. A few minutes after a workout is the time that the body is able to most effectively replace lost fuel and repair muscle fibers. Bodybuilders call this period the “magic window” – when the body should be replenished with a new batch of carbs which refuel your energy stores and protein which helps in repairing your muscles.
Essentially, the foods you should eat after a workout are those that consist of the right amount of carbs and protein. These can be protein shakes or even chocolate milk. If you are planning on having a post-workout meal, remember to include enough lean protein, high-fiber carbs and healthy fats.
One more thing to consider though is that you should absolutely avoid fructose during this magic window. Fructose generally shuts down post-workout fat-burning. Avoid any of those fruit-shakes or fruit juices.
Conclusion
It is a fact that pre-workout and post-workout meals should be carefully considered. The right foods can keep your muscle building plan on the right racks and the wrong ones can derail it.