Nutrition for maximized athletic performance
One of the most frequently asked questions is: ” what to eat before and after your workout? ” On today’s article this question will be answered effectively. Did you know that what you eat before, after and during your workout before your workouts is very crucial to your athletic performance? Say for instance, energy foods like gels, bars and drinks can help you spare yourself from hunger. These and other digestible carbohydrates can fuel up your muscle before your exercise. In order to take your athletic performance into a newer height by working around your meals, here are points for you to ponder.
When to eat before your exercise
If you think that exercising while your stomach is full can do the trick, you are mistaken. The truth here is that food remains in the stomach can cause cramping, stomach upset and nausea. To achieve comfort and enough energy, it is highly advisable that you allow the foods to fully digest before you get started with your event. For those who have an early workout, it is a great to wake up early to have your pre-work out meal. Otherwise, you might want eat foods that are easily digestible about twenty to thirty events prior to your exercise.
Just in case you are not aware, glucose is the leading source of energy for most workouts and exercises. As such, carbohydrates-rich foods must be incorporated to your meals before the exercise. The best foods you can take before you hit your workout include fruits, breads, pasta, energy bars and energy drinks.
Best foods for exercise
Keep in mind that eating prior to workouts can only be determined upon experience. However, there are some general guidelines that you can consider. This includes eating solid meals four hours before working out, a carbohydrate-rich snack or drink and fluid replacement before getting started.
An hour before the event
Eat fresh fruits such as bananas watermelon, peaches, oranges, grape and apples. Taking energy gels and drinking 1 ½ cups of energy drinks may also do.
Two to three hours before the event
Aside from fresh fruits, you can also consider bread, pasta and bagels. Yogurt and water can also do the tricks.
Foods to avoid before your exercise
For a rule of thumb, you have to break off from foods that contain high amount of fiber. This is because it takes time for these foods to fully digest which means that they stay in your stomach for a long time. Apart from that, they can also pull blood in the stomach in order to support digestion which can lead to cramping and discomfort. Some of the foods that you have to avoid include fries, potato chips, doughnuts and candy bars.
However, you need to have a sensitive understanding that everyone is different which means that your ideal foods may not be the best for others. This is because there are several factors in favorite foods and personal preferences. With that being said, it is very important to come up with a healthy eating plan.
There you have it- foods that you have to consider and avoid before your workout. Consider these points and you are good to go for an improved athletic performance!
What to eat 30 minutes after your workout
Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. Within the first hour after your workout has been finished, you should be eating fast digesting protein and carbs. We recommend drinking a whey protein shake with a fruit like a banana or an apple. That will give your body the fuel it needs to start building muscle.
What to eat 1 to 2 hours after your workout
We recommend eating a healthy balanced meal 2 hours after your workout. One of the best options you got for a post workout meal is chicken breast, brown rice and broccoli. This is a great way to ensure your body gets all the micro nutrients it needs to recover properly.
A lot of people also like to use protein powders to help them meet their macronutrients for the day. This is completely fine and in some cases recommended just make sure that the product you pick isn’t full of sugar or carbohydrates.
We like this Organic Protein available on Amazon.
Author: James Wilks
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