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.