What To Eat After A Workout To Lose Weight?

A healthy lifestyle combines physical activity with a balanced diet. The effectiveness of training depends not only on what you eat but when you eat it. Make training work for you: learn what to eat before and after going to the gym.

What to eat before a workout

Early in the morning

When you wake up, your blood sugar level may be low because you haven't eaten all night. It is better to eat something light before exercising, taking into account some guidelines.

First, consider how much time will pass before you start your training and how much time you plan to exercise. If you plan on going for a light 30-minute walk, you may be able to escape without eating before. For more intense workouts, if you are training for about an hour, have a light breakfast.

Quickly digesting food may be the best thing so you don't stay in your stomach for a long time. A light breakfast could be a little peanut butter, a whole fruit, a a glass of milk or yogurt or a sports drink, this will help you keep going and still, be digested before exercising.

If you plan to go for an extended period of time, be sure to get up so there is time to eat enough food to support your training. Some ideas to try a few hours before your prolonged workout are oatmeal with nuts and dried fruits, a hard-boiled egg or made in a little margarine on whole wheat bread, whole wheat bread or a Greek yogurt and fruit smoothie.

Afternoon and evening

If you exercise later in the day, eat a snack or snack before exercising to improve performance. It is recommended to consume carbohydrates and lean proteins before a hard workout.

A healthy the option is whole fruits and vegetables to get healthy carbohydrates and fiber. Lean protein sources include chicken, low-fat cheese, cottage cheese, lean beef and some fish, such as salmon. Take the time to eat a meal or a balanced snack a few hours before having time to digest the food.

Be sure to drink plenty of water a few hours before exercising too. It is recommended to drink 17 to 20 ounces (500-600 ml) of water no more than two or three hours before a workout. Drink about 4 ounces (120 ml) every 15 minutes during exercise. After training, you should drink at least 8 ounces of water (240 ml) within 30 minutes.

What to eat after the training session

Eating after a hard workout is essential to replace the energy that burned during exercise. If you want to build muscle, you should pay close attention to what you eat after resistance exercises.

It is recommended to eat 10 to 20 grams of protein after exercise, to help build strong muscles. This need for protein is satisfied with two or three eggs, a portion of 100g gr of meat or in dairy foods.

Half a cup of low-fat cottage cheese contains approximately 10 grams of protein and one egg contains approximately 6 grams. The trick is to eat soon after when the muscles are still recovering and growing. You can also take a protein supplement, a study from The Journal of American College of Nutrition found that whey protein helps build lean body mass,

Eating carbohydrates give you energy and protein helps muscles grow. You need both to refuel and properly repair the body. Good options could be tuna with quinoa, eggs with whole wheat bread or protein powders that you can add to fruit smoothies

Remember to stay hydrated before, during and after exercise. While it is best to drink water, consider a sports drink or coconut water for longer workouts or in hotter climates. These drinks contain carbohydrates (sugar) and electrolytes.

Know what works for you

Although all these recommendations are important, there is a guide that is perhaps the most important: pay attention to what works for you. Listen to your body and exercise responsibly.