Is your muscle building stuck in a rut? Top ten foods you can eat before and after your workout will change the game.
As a gym enthusiast, you can easily plan your day according to your workouts but you can’t follow the same thing with your diet plan, which in a way can hinder your muscle gain journey. Getting the best pre-workout meal on the right time can help you work out intensely for a longer duration. The right snacks post-workout can fasten the recovery and help in muscle gain.
Fuelling your body with adequate nutrition before you hit the gym can improve the intensity and duration of your exercise routine. Eating the right foods before 1 to 2 hours of your workout can boost workout performance, preserve muscle mass, hydrate your body, and help in quick recovery. According to fitness experts, the best pre-workout meal should contain complex carbohydrates and protein. However, there may be variations based on individual needs.
Read on to know what you should eat before going to the gym and what is the best post-workout meal after a workout.
5 Best Pre-Workout Foods to Eat Before Your Workout
Want to know what to eat before a workout? Here is the list of best things to eat before a workout. Try to have your pre-workout meal for muscle gain one hour before you start working out.
1) Fruits and Oats
Oats and fruits are the good sources of fibre, proteins and complex carbohydrates, which is a good carb and helps in releasing the carbohydrates into your bloodstream slowly. Oats contain Vitamin B that convert carbohydrates into energy and are good for the workout. It is recommended to have at least one cup of oats and fruits at least an hour before you start your workout. Fruits in it increase the fluid content of your pre-workout snack and keep you hydrated throughout the workout.
2) Banana and Honey Smoothie
This smoothie contains easily digestible carbs and a good amount of potassium which makes it a perfect pre-workout snack. On the other hand, honey helps in the slow release of sugar to the brain for adequate energy. You can also add some handful of nuts as they contain protein and healthy fats that will keep you feeling satisfied for a longer period.
3) Sprouts Legumes Salad
Sprouts legumes salad is the most nutritious snack to have before a workout. As they are loaded with vitamin K and C, carbohydrates, minerals, proteins and fibres that release energy slowly over a longer period of time, making it a good pre-workout snack.
4) Fruits with Yogurt
Fruits are loaded with complex carbohydrates whereas Greek yoghurt contains high-quality protein. Fruits give you healthy carbohydrates for quick energy during the workout and the proteins from yoghurt break up slowly and are used up later to prevent muscle damage.
5) Boiled Chickpeas
Chickpeas are easy to make and a protein-loaded pre-workout snack. You can season it with some lemon juice and black salt to make it tastier. You can also try roasted chana in a small quantity.
5 Best Post Workout Foods to Eat After Workout
If you want to maximize your muscle gain and speed up the recovery process then picking the best post-workout meal can maximize your muscle gain and quick recovery. After an intense gym session muscles need to be renourished especially after interval training, weight training, or endurance training lasting 45 minutes or more.
Fast-acting carbs and proteins consumed immediately after a workout will help ensure that your muscles get exactly what you need to boost the recovery process, replenish energy stores and fully refuel when you next go for a workout. That translates into reduced muscle soreness, improved recovery, stronger muscles and overall better performance.
If you are confused about what to eat after a workout, here is the list of post-workout meals for muscle gain. Try to have your post-workout meal before two hours of your workout to improve nutrient absorption.
- Sweet Potatoes
Sweet potatoes are known to be the best sources of good carbohydrates and are a perfect snack to consume after a workout for a good amount of energy. Though sweet potatoes are high in sugar but the fibre in it lowers the sugar significantly. The fibre content in it also helps you to feel full so that you don’t munch on unhealthy snacks after a workout session. Sweet potatoes contain antioxidant nutrients like beta-carotene that protects the body against free radicals. It is also a rich source of vitamin D and potassium that helps in relieving the muscle cramps and injuries due to workouts.
A medium-sized avocado contains about 3 g of proteins and 9 g of fibre. They are a good source of vitamin B which helps in burning more fat by boosting the body’s metabolism. It also contains proteins and monounsaturated fat that helps in rebuilding your muscles after a hard workout.
- Protein Shake or Healthy Smoothie
Although real food is a viable option, if you are time-starved or do not have the inclination to rustle up a small meal, you can go for MuscleBlaze Whey Protein Shakes that are healthy and tasty protein shakes or homemade healthy smoothies. Target a 2:1 ratio of carbohydrate to protein and try to consume it either during or immediately after your cool-down.
- Cereal with Milk
Cereal with milk is a wonderful post-workout snack as it contains a good amount of carbohydrates, calcium, proteins, and fibre that are essential for energy and muscle recovery. In fact, it replenishes most of the fluid loss during the workout.
- Fruit Salads
Fruits are a good source of natural sugar and healthy carbs, vital to rebuild and re-energize your body post-workout. Fruit salad is one of the best, healthy and tastiest foods you can think of, after an intense workout routine.
You can include different types of fruits (from blueberries to pineapples to peaches) into your salad. As they contain healthy carbohydrates that restores energy levels in the body and number of antioxidants in it help ensure overall recovery.
Therefore, make sure to take the right pre and post-workout snacks to maximize your muscle gain and take your fitness game to the next level.