Diet and exercise work together to help you lose weight, build muscle, and tone your body. Even if you are trying to lose weight, it is important to give your body the fuel it needs before and after a workout. Your body’s energy will naturally go down when you work out. You may think that fasting before or after a workout will help you lose weight faster, but this is not a healthy way to lose weight.
WHY SHOULD YOU EAT BEFORE A WORKOUT?
Working out on an empty stomach causes your body to seek alternative energy sources, which are typically stored fat or existing muscle mass. Fasted cardio may seem appealing if you’re trying to lose weight, but be aware that it will have an effect on your performance and, in the long run, can slow down muscle growth.
THE Greatest PRE-WORKOUT SNACKS
Most people say to eat your pre-workout meal 2 to 3 hours before your workout, if you have the time. In reality, many people find it hard to eat before their workout, especially in the morning or during their lunch break. In these cases, it’s best to eat a workout snack 30 minutes to an hour before your workout. Here are some of the best snacks to eat before you work out.
SEED OR NUT BUTTER ON A BANANA
Sunflower butter, peanut butter, or almond butter are all great snacks to have before a workout. All of these creamy types of butter are full of protein and good fats, and when eaten with a banana, they are also a great source of carbs.
DRIED FRUIT AND NUT MIX
Fruit and nut mix has been a go-to snack for decades before a workout. Nuts are a natural source of slow-release energy, and they are also tasty and healthy. Dried fruit, on the other hand, is a great source of quick-release energy.
WHY SHOULD YOU EAT AFTER A WORKOUT?
After a workout, your body needs to replenish its glycogen stores as well as repair and regrow any muscle proteins that were damaged. Although your body will do this whether or not you eat, eating a post-workout meal or snack will reduce muscle protein breakdown, increase muscle growth, and improve recovery.
THE BEST AFTER-WORKOUT SNACKS
An hour or so after leaving the gym, eat a post-workout snack. Most pre-workout snacks can also be used as post-workout snacks; however, you may want to include an additional source of protein. We’ve already mentioned fruit and nut mix, banana dipped in seed and nut butter, and fresh fruit smoothies as post-workout snacks, so here are some more to try.
SHAKES WITH PROTEIN
Protein shakes can be made with protein powder or by blending a nut or seed butter with the rest of the ingredients in your smoothie. Pre-workout shakes and smoothies are typically higher in carbs than post-workout shakes, so skip the banana and replace it with spinach if you’re making a post-workout smoothie at home.
EGG BOILING
For a long time, boiled eggs have been a fitness staple. They make a simple post-workout snack because they are convenient, easy to eat, and high in protein.
