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What to eat when working out

If you workout a lot you might ask yourself when and what should I eat? Before or after my training sessions and what foods help the most to keep my energy and get lean?

There’s one simple answer that applies to all of these questions: Eat! More specifically, eat the right foods at the right time.

What to Eat Before Your Workout

The best pre-workout bite contains some form of complex carbohydrate and a protein. Here are some easy meals and snacks to keep you energized during the workout. Make sure that your intake is at least 1-2h before your workout.

  • Brown rice (1/2 cup) with black beans (1/2 cup)
  • Small sweet potato with steamed or lightly salted broccoli
  • Banana with almond butter (2 tablespoons)
  • Oatmeal (1/2 cup) with berries (1 cup)
  • Apple and Almonds (1/4 cup)

The Importance of Eating After Your Workout

Eating (or drinking) something that combines protein and carbohydrates 40 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.

The sooner you start refueling, the better. It is proven that your body’s ability to refill muscle stores decreases by 50 per cent if you wait two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you’re finished.

What to Eat After Your Workout

Like I explained above it is important to eat right after the workout and you should consume protein and a little carbohydrate. Here is a list with foods, which help to speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.

  • Protein shake made with 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 tempeh or tofu (1/2 cup)
  • Quinoa bowl (1 cup) with vegetables
  • Poached eggs
  • Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa

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