We all know that breakfast is the most important meal of the day, no one is arguing that point. But for people who train regularly at a gym food is more than a means of staying alive. What you put into your body is fuel for your workout as well as how you manage muscle on your body. Food can help you to recover in a better way and help you build muscle or lean yourself out. What you eat before and after your workout is very important. There are many different meals and snacks that you can have throughout the day to give your body the right amount of fats, carbohydrates and protein that is going to not only satisfy your hunger but provide fuel for your workouts.
How Important is Nutrition When Working Out?
Your body needs certain foods to sustain itself and to thrive. When you exercise you use a lot of your body’s resources and nutrition is there to replenish what was taken away. It’s essential to not only exercise but to have good nutrition as well, it’s really hard to have one without the other. They are both equally important when you look at your optimal health. When you have good nutrition your body gets energy, fat, amino acids, calcium and so much more. These things are necessary to a healthy lifestyle.
Define Your Goal to Define Your Pre And Post Workout Meals
We all know Pre And Post Workout Nutrition is important, but having right diet is 80% of the battle when you are looking to redefine your physique. Weather you Are looking to loose weight, lean out, bulk up or build more muscle the right nutrition will amplify the effects of what from your workouts. It’s important to have a clear goal so you can choose the proper nutrition plan.
Why It’s Important To eat Before A Workout
Studies have shown that eating a meal 45 minutes before an intense workout can make your workout so much stronger. It’s not hard to understand why. By eating before your workout you increase your energy, which allows you to workout longer and at a higher intensity level. If you are prone to early workouts than you don’t need to have a heavy meal, a lighter option will work just as well. You can opt for a low-fat yogurt or even a glass of fruit juice to raise your blood sugar levels.
Quick Tips On What To Eat
- Protein Creamsicle
Perfect for those summer days when you want to grab something and go. Blend 1 scoop of vanilla whey protein powder, 1 cup of ice and 1 cup orange juice.
- Yogurt Parfait
Sounds delicious! Combine 1/4 cup nonfat yogurt with 1/2 cup whole grain cereal and 1/2 cup of fresh strawberries.
- Coffee Shake
If a pick-me-up is what you’re looking for try an iced coffee shake. Blend 1 cup iced coffee (with ice) with 1 scoop chocolate whey protein.
- Coconut Shake
Another take on the shake idea. Blend together 1 scoop chocolate whey protein powder with 2 tsps of extra virgin coconut oil.
- Bowl of Oats
A longer workout requires energy and you can get that from carbohydrates. Put together 1/2 cup cooked steel-cut oats with 1 tbsp dried fruit and 1 tbsp shaved almonds.
Quick Tips On Supplements
It’s important to know when using supplements to cycle your pre-workout supplements. Your body can get accustomed to a supplement and begin to not work as effectively.
Creatine is popular because it works. It gives you the ability to maximize your strength and that will lead to muscle growth.
The great thing about taking BCAA before a workout is that it helps reduce muscle tissue breakdown. It also allows the body some quick energy to get your workout done. It prevents the body from robbing you of essential aminos from your muscle tissue.
Caffeine has always been known to be the most popular performance enhancer around. It acts on the central nervous system; it also has a means of increasing metabolism. It works by releasing fatty acids into your blood stream to be used as energy. Now that’s one heck of a fat burner if taken before a workout.
Why It’s Important To eat After A Workout
The importance of eating after a workout is to restore the energy lost during the workout. Plus you want to rebuild muscle and fuelling them with food is an excellent way to do that. You can rebuild the tissue that break down during a workout by eating within two hours after your workout. Many people like to down a protein-packed shake, which is a great way to rebuild.
Quick Tips On What To Eat
- Protein Bar
If you need something quick and on the go a protein bar is a great idea. Look for a bar that has less than 10 grams of sugar and between 10-30 grams of protein.
- Beef and Squash
If you are looking for some meat after a workout than try a handful of lean roast beef and an equal portion of butternut squash.
- Sweet Potato Pie Shake
Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.
- Banana and Peanut Butter Shake
Use 1 cup low-fat chocolate milk blended with ice and add a banana and 1 tbsp of peanut butter.
- Double Trouble Shake
To maximize your protein add ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein plus a handful of your favorite fresh or frozen fruit.
Quick Tips On Supplements
- Micronized Creatine
If you’re into high intensity workouts this is the best supplement to get to boost recovery time. It will also get you back on top with high-energy production.
Not only does it promote muscle development but it lessens your recovery time. It’s also a great source of amino acids.
- Whey Protein
It helps in the growth and recovery of lean mass. Many people will make a protein shake after a workout; it’s filling and helps you build muscle.
Which Is The Most Important For Optimal Gains From Working Out
If you’re looking for big gains the best thing you can do after you lift weight is to eat… a lot. You should really be eating within the next half hour after your workout and that time can be even more important than how much you eat. There is an anabolic window that will allow you better gains and faster recovery. But there is no need to be so strict as long as you eat after a workout you will gain.
In regards to supplements, taking whey protein or creatine after a workout will also benefit your gains.
If your serious about training and looking for the best results you could hope to achieve than you want to properly fuel your body before and after your workout. It’s essential for you to eat something before your workout for energy and to eat after your workout to get the gain you are looking for.
Looking for more information on Workout supplements? Read our beginner’s guide to workout supplements.