Best Food to Eat and When Before a Workout – Infographic

What foods to eat before or after workout is one of the most discussed topic.  Dietary protein intake for well-trained athletes should occur before, during and after physical activity as it is advantageous in gaining muscle mass and strength.

Taking part in some kind of fitness regime is obviously good for the body but it’s also good for the mind too and helps to keep things in focus. Our body requires fuel in the form of food and liquids to exist but it definitely needs a specific diet if you are serious about your fitness and building muscle.

You need to assess your calorie intake and also keep in mind how much you are burning while in the gym. Of course your goals in the gym need to be taken into account also – are you trying to bulk up or trim down? This would make a huge difference to your dietary choices.

Too much protein and amino acid supplements is consumed it can be more harmful to the body than it is beneficial; health risks include: dehydration, gout, calcium loss, liver, renal damage, diarrhea, bloating, and water loss. A bountiful protein diet must be paired with a healthy, well-rounded meal plan and regular resistance exercise.

What Foods to Eat in 30 minutes to 1 Hours Before Workout

Eat Banana Before Workout

Banana are loaded with digestable carbohydrates (i.e fuel) and are packed with potassium, which aids in maintaing nerve and muscle function.

Their easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. 

Eat Oats Before Workout

Oats are full of fibre, which means they gradually release arb into your bloodsrteam. This steady keeps your energy levels consistent during your workout, Have a serving size of one cup.

Eat Wholegrain Bread Before Workout

Wholegrain bread is a good source of carbohydrates. Add jam or honey for more fuel or sliced hard boiled egg for high quality protein.

Eat Fruits and Yogurt Before Workout

Fruits is high in carbs anf Greek yogurt is packed with high quality protein. The carbs from fruits break down quickly and the protein is used after for prevent muscle damage.

This infographic from My Fitness Boutique is a useful piece which shows what foods you should be eating pre-workout, what you should be doing during the workout and also what foods you need post workout. It also gives some other handy hints so check it out below!

 

Reference:

jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8

Wilson, Lawrence, Dr. “THE IMPORTANCE OF PROTEIN.” THE IMPORTANCE OF PROTEIN. N.p., Dec. 2015. Web. 05 Nov. 2016.