What To Eat Before Or After Workout ?

Right food should be taken before and after work out, otherwise, fatigue, headache, low blood pressure can be experienced.

Why is it important to have food before a workout?

If we do exercise in the empty stomach then there is muscle depletion along with fat loss. When we are hungry then body draws energy from the protein of the muscle instead of kidney and liver. It leads to loss of muscle mass and it also slows down the metabolism. If we do exercise in the empty stomach then we are getting the right fuel to do high-intensity exercise.

Benefits of the pre-workout meal-

1. Increase muscle growth- Protein intake before work out slowly releases amino acid in the bloodstream, which promotes protein synthesis.
2. Protect the muscle- When the body does strenuous exercise like pulling and lifting heavyweight then the body is in a catabolic state, it tries to break down muscle tissue for the energy. Pre-workout meal prevents muscle depletion.
3. Gives more energy during a workout-  Filling more glycogen can improve more energy level in the body during a workout.

Time of pre-workout meal

The pre-workout meal can be consumed 1 -2 hours before a workout.

Food to be taken before the workout

1. Oatmeal with whey protein mix
2. 2 whole eggs, 2 egg white and 3 brown bread.
3. Grilled chicken breast with salad.
4. Sprouted salad with 2 whole bananas, 5 pcs of almond.
5. Yogurt with walnut and cherry.

Why is it important to have food after a workout?

During exercise, the body burns some amount of muscle mass along with fat. Eating something right after work out try to protect muscle depletion and promote the growth of the muscle mass. It will also help to restore energy. It is better to eat within 30 minutes of the workout.

Benefits of post-workout meal-

1. Decrease muscle protein breakdown- Post-workout meal prevents muscle depletion and helps to store protein in the body.
2. Enhance recovery – Post works out meal try to restore energy in the body which gets exhausted during work out.
3. Restore glycogen store – Good protein diet after a workout try to store glycogen in the muscle.
4.  Increase synthesis of muscle- It tries to increase muscle mass in the body and try to give shape.

Time for post workout meal-

Post-workout meal should be within 45 minutes, it should be the right combination of carbohydrate and protein.

Food to be taken after a workout

1. Carbohydrate
2. Chocolate milk
3. Oatmeal
4. Pasta
5. Fruits (berry, banana, kiwi, pineapple)
6. Rice
7. Protein
8. Animal base protein powered
9. Egg
10. Salmon
11. Chicken
12. Protein bar
13. Tuna
14. Yoghurt
15. Fat
16. Nut
17. Nut butter

Good combination of pre and post workout meal gives a good shape to the body. Although the energy calculation, protein, fat and carbohydrate combination should be made on the basis of the exercises set for the individual.