The topic of this post will be about eating the right food at the right time. Feeding your body properly before and after a workout is essential for burning calories from fat, keeping your energy up, building lean muscle and speeding recovery so you can train again. There are many opinions as to what you can eat before, during and after your workouts. It’s important to realize that these are general guidelines. We have different digestive systems and it also depends on what kind of workout you’re doing and how long is our workout. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). This post is about food, but let’s not forgot the important of staying hydrate properly during the day. Make sure you keep your body hydrated with water.
The Importance of Eating Before Your Workout
Some people believe that working out on an empty stomach can burn more fat; research shows the body burns the same amount of fat whether you eat before or not. However, you can actually cause muscle loss if you regularly work out on an empty stomach. Here’s why: When you’re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When workout – eating – Nanaimo – personal training – nanaimo group classes – nutrition nanaimo – holistic nutrition – weight loss Nanaimo – plant based eating – before workout – after workoutthis happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you’re not giving yourself the fuel you need to power through an intense training session. Not giving proper fuel to your body before a workout is like “driving a car on empty,” You also might not have enough energy to maximize your workout and you limit your ability to burn calories.”
What to Eat Before Your Workout
The best pre-workout food contains some form of complex carbohydrate and a protein. Carbohydrates are digested faster than fat or protein, this is important, as eating too much fat or protein or even a large-carb meal within two hours before a workout will drive blood flow to the stomach, not the muscles. Carbohydrates are rapidly used up during a workout, leaving fat as the fuel the body will burn once the workout gets started. Avoid saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles “The key is to consume easily digested carbohydrates, so you don’t feel sluggish.” Here are some of my favorite snacks to keep me energized during my workout without weighing me down.
Banana with almond butter (2 tablespoons)
Multi-grain crackers (10) with hummus (3 tablespoons)
Apple and walnuts (1/4 cup)
The Importance of Eating After Your Workout
During exercise, your body uses the fuel stored in your muscles known as glycogen for energy. After workout, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong. Research shows that your body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away after your workout.
What to Eat After Your Workout
According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.
Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar.
Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup).
Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup).
Sprouted multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and honey.
Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa.
Quarter cup of sliced grapes mixed into half a cup of cottage cheese.
Quarter cup of blueberries mixed with half a cup of yogurt.