Workout food

What to Eat Before and After a Workout

Working out is not just about shedding weight; it is also about taking care of your body in the right way. Aside from losing those unwanted fats, regular exercise can help you improve your energy and sleep, and eventually help you reduce the risk of diseases like diabetes, cardiovascular illness.


And when it comes to fitness, fueling your body with the right food before and after workout is downright important. You need to consider the type of food you eat at a given situation. Eating the right food at the right time is certainly one of the most effective ways to lose weight and burn calories faster. So, if you are stressing out because of a bloated stomach or an ineffective workout routine, then you might need to consider your diet among all other fitness factors. To help you achieve a more worthwhile and effective workout, here are the best foods to eat before and after a grueling workout session.

What to Eat Before a Workout

The best pre-workout foods are those with loaded carbs. Yes, carbs are your best friend before heading out to your workout session. This particular nutrient changes into glucose or what we call as the blood sugar, before it enters into the digestive system. The converted sugar gives you the needed energy to go steady all throughout your routine. Thus, if you are strapped out with glucose, you’ll likely feel tired and tempted to cut off your workout.  Here are some of the best pre-workout snacks/ meals you need to savor before combating those heavy weights and tough exercises.

Banana and Peanut Butter Sandwich

Bananas are one of the best fruits to eat before your workout. It is your ultimate pre-workout essential because it features potassium, which helps you conquer a tiresome race or workout. And for an added fitness bonus, add peanut butter and a dash of cinnamon. These additions have been linked in stabilizing your health, and even in improving your brain function.

Yogurt and Berries

Getting ready for an intense workout or a long run? Then, eat some yogurt first. Yogurt is definitely an ideal snack before you head on to exercise because it is loaded with high-quality protein. You can also add some berries or any fruit of your choice to provide you with the quick energy boost. These fruits contain healthy sugars that will keep your insulin level intact while working out.

Oatmeal with Fruits

What to Eat Before and After a Workout

Source: Vantage

The great thing about oatmeal is its simple sugar that provides you with the consistent amount of energy for your entire workout. Oatmeal is considered as slow-digesting carbs that offers long-lasting energy, making it ideal to eaten before a tough routine. And adding some fruits to your bowl will certainly boost your energy because of its sugar and fluid content.

Fruity Smoothie

You’ll never go wrong with your favorite fruity smoothie. These organic drinks will certainly fuel your workout, and truly help your recover faster. Pick your favorite fruit and blend some yogurt for a thicker and healthier smoothie. And just like that, you can slurp your smoothie right away before your workout session. If you’re thinking of some healthy and delicious smoothies, check out this one: 10 Delicious Green Smoothie Recipes You Must Try.

What to Eat After a Workout

After an intense workout, your body is in recovery mode. Thus, you should never eat less nor skip meals. However, don’t over compensate the lost fats with a lot of calories. As much as possible, skip the energy drinks and bars, as well as the sugary smoothies. These foods will just make your workout counterproductive. The best foods to help you recover and make your workout more effective are those dense in nutrients and proteins such as chicken, tuna, salmon, and vegetables.

Salmon and Spices

What to Eat Before and After a Workout

Source: Very Well

Salmon is one of the well-loved post-workout meals because of its vitamins, minerals, and healthy fats composition. This food helps you replenish the depleted glycogen during your workout, and helps you attain a speedy muscle recovery. And if you are stressed out, you can certainly depend on a salmon recipe.  There are a lot of ways to cook this rather healthy and tasty food. Just make sure to choose the recipe that will keep up with your diet regimen, and don’t forget to add a dash of herbal spices.

Grilled Chicken and Asparagus

What to Eat Before and After a Workout

Source: Mccormick

The valuable and healthy composition of chicken is significant for your body recovery.  Loaded with lean protein and carbohydrates, chicken is indeed a great way to recuperate after a tough session in the gym. And if you want a more healthy post-workout meal, add some veggies like asparagus and lemon. These veggies will help keep up with your shape without feeling bloated.

Tuna Salad Sandwich

This tuna salad sandwich is a perfect high-protein meal. Tuna features low calories, but high protein and carbs. Create your own hummus using some healthy veggies like chickpeas, lemon, and garlic. Add some spinach and carrots for a powerhouse post-workout meal that will not just boost your energy, but also lower your blood pressure. Here are other healthy and easy to make workout meals: 10 Easy and Healthy Brunch Recipes.

Egg and Avocado Toast

What to Eat Before and After a Workout

Source: Ala Graham

Another best post-workout meal is the egg and avocado toast. In case you don’t know, eggs are great source of proteins, but with less calorie composition. Avocados, on the other hand, contain fiber, antioxidants, and monosaturated fats, which help in absorbing some of the fat soluble nutrients in your body. So, it’s time to switch your typical egg sandwich with a more healthy toast featuring scrambled eggs with some avocados. For sure, your meal will be fuller and healthier, without thinking of a bloated stomach.

Your food intake is really a great factor in achieving a healthy and toned body. Thus, you should never disregard your meal if you want to shed weight in the right way. Choosing the right food before and after your workout might just be the answer to your lifelong diet woes. So, are you ready to embrace a new and healthier lifestyle?

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