Diet before and after a workout

sen856 thumbnail
Posted: 14 years ago
#1

Before you hit the gym

Exercising on a full stomach will make you sluggish, while, exercising on an empty stomach will not give you enough strength to complete your workout. Preferably, don't eat for about two hours prior to the gym.

Complex Carbohydrates
Foods rich in complex carbohydrates, such as whole-grain pasta, rice, and bread, and fruits and vegetables, are the best sources of energy that can help you start your workout well, and keep at it and you won't experience dizziness.

Finish your meals in time
An hour before your workout, eat a small, easy-to- digest meal composed of complex carbohydrates and you won't experience low blood sugar jitters. Give an hour for your body to digest the food before you hit the gym.

Just do away with these
Avoid simple sugars, such as candies, up to 60 minutes before working out because they can lead to low blood sugar levels during exercise.

Drink, drink, drink

Most people don't drink enough water when they exercise. Water is an essential nutrient that is critical for optimal physical performance, resistance to injury, and maintenance of normal body temperature. It is recommended that you drink large quantities of water one or two hours before exercising to allow enough time for adequate hydration and urination.

After workout…

Still more carbohydrates
Immediately after your workout, have a small snack that is rich in carbs in order to restore your muscle-glycogen levels.

Have a hearty meal and lots of water
About an hour after training, have a complete meal that includes all essential nutrients like complex carbohydrates, proteins, minerals, proteins et al in order to repair your damaged muscle tissues. Don't forget to drink more water after your workout to rehydrate your body.

Don't consume fats

Though fat is not bad for your body, in fact it is a necessary part of everyone's diet (good fats). However, after a workout, fats (whether good or bad) wouldn't be good to eat as it slows down digestion of protein and carbohydrates.

Eat as soon as possible

It is best recommended that you have your post work out meal within 30 minutes of coming out of the gym as it is during this time that your body can receive it's post workout nutrition.

This post was from: Medimanage

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masonjack7 thumbnail
Posted: 14 years ago
#2
Diet before work out :->

Bananas and other fruits,
Drinks three glass of water.

Diet After Workout:->

PowerBar,
Almonds,
Pasta..

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