Pre workout nutrition:
Nutres suggestions for top 5 best pre-work out meals are:
- Sandwich on whole-grain bread, lean protein and a side salad
- Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
- Lean protein (ground turkey), brown rice and roasted vegetables
- A cup of oatmeal topped with banana and sliced almonds
- Protein smoothie made with milk, protein powder, banana and mixed berries
Eating before and after your workouts is extremely important, but it’s also important to know what foods are effective, especially for gaining lean muscle.
Good nutrition can help your body perform better and recover faster after each workout.
Nutrient intake prior to exercise will not only help you maximize your performance but also help minimize muscle damage. This will not only make you feel better but it will help you be the best version of yourself.
Here at Nutre we try to provide the best meals for you but also some of the best tips to help modify for a healthy lifestyle.
Here is everything you need to know about pre-workout nutrition.
To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise. However, in some cases, you may not be able to get in a full meal 2–3 hours before working out. In that case, then you can still eat a decent pre-workout meal. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. The closer you eat to your workout, the smaller the meals should be.
Your muscles use glucose from carbs for fuel. In this case, carbs are best for short high intense workouts because your glycogen stores are your muscles’ main source of energy. Some examples may be quinoa, whole wheat bread, or oatmeal.
Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis. Protein helps muscle growth, recovery, strength, lean body mass, and muscle performance. Some examples of protein may be fish, nuts, protein bar, protein shake, or eggs.
While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise. Some fats may include avocados, olive oil, or nuts.
Post workout nutrition:
Nutres suggestions for top 5 best post-work out meals are:
- Tuna & avocado over leafy greens
Whole grain tortilla with turkey, hummus, and grains
- Salmon & veggies, over cauliflower rice
- Turkey and swiss veggie omelet
- Chicken breast and veggies
It turns out that consuming the right nutrients after you exercise is just as important as what you eat before.
To help you optimize nutrition after workouts, here’s a few tips.
After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout. Protein helps repair and build muscles and carbs help with recovery. It’s recommended that you consume “0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout. Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis. Try consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs” (Semeco). Working out and regular exercise will help you work towards your goals, but nutrition will help you reach them.
After researching this topic we found that these tips would be best suited for people who are trying to gain lean muscle. You should consult with a nutritionist or doctor if you have any dietary restrictions or health concerns.