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Knowing what foods to eat and when to eat is important in losing weight; the meals and snacks you eat before and after your workout will give you energy, speed up your metabolism, and help you lose more pounds. Study these tips before you go to the gym
How to Eat Before Workout
Forget the myth of exercising on an empty stomach. You will likely lose muscle, and your performance will suffer. Instead, give your body what it needs to train hard.
1. Choose carbs and proteins – Prepare yourself with complex carbohydrates and easily digestible proteins. Some good options are Greek yoghurt with fresh fruit or an egg with broccoli.
2. Drinking water – The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 to 3 hours of your workout. Depending on your height and weather, you can drink a little more or less.
3. Keep it light – You want enough calories to keep you off without straining you, so don’t eat fat. Wait at least 3 hours after a large meal before starting vigorous exercise.
4. Limit Fiber – While a high-fibre diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later as it can fill up after you sweat.
5. Play it safe – In the middle of a dance class, it is difficult to find out how your body reacts to unfamiliar food, so stick to your usual food and save yourself the culinary experiments for your free time.
How to Eat After Workout
Exercise uses up the glycogen stored in your muscles. So for your body to recover and continue to burn calories efficiently, you need to replace stored carbohydrates. Here’s how to refuel.
1. Act fast – Some studies suggest that your body’s ability to replenish glycogen peaks shortly after a workout—plan to eat right away, or at least within 2 hours.
2. Balance – It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats to the mix. Enjoy baked salmon with your favourite vegetables or sauté some tofu with pak choi and red peppers.
3. Portion Control – Obviously, when you try to cut something down, you want to burn more energy than consuming. Online calorie counters can help you calculate your individual needs to determine the effective portion sizes for each meal and snack.
4. Focus on quality – At the same time, remember that there is growing evidence that not all calories are created equal. Therefore, in the interests of your overall health and fitness, it is better to fill your plate with whole foods than to eat the same amount of processed products.
5. Replace fluids – Plain water is good for staying hydrated. Take your water bottle with you to drink while you workout, and then drink at least 8 ounces afterwards.
6. Restore Potassium – If you sweat a lot or exercise for more than an hour, consider drinking sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetable juices also work.
Lose weight faster and safer by harnessing the power of nutrition to yourself. Having delicious and nutritious meals and snacks before and after your workout will give you the energy you need to lift weights or run miles without going hungry when physical activity and a balanced diet are combined.