While an increasing number of people are hitting the gym in the quest of gaining a better physique, not many follow a proper diet regime and fall short of gaining the results. It’s imperative to maintain a healthy diet so as to gain a toned physique. A proper diet plan not only helps you in keeping the nutrient demands supplemented but also fuels the body for a hectic workout session. It is extremely important to consume the right meal before and after a workout session to ensure that you are powered throughout the session and the muscle tissues gain the required nutrients during their repair process. Here is a list of 5 pre workout and post workout food items that’ll help you in achieving your goals in a more effective way.
Pre Workout Foods
#1 Bananas
Bananas are rich sources of potassium and natural sugars. They easily qualify as one of the best pre workout foods and boost your energy levels to fuel you through an exhausting workout session.
#2 Greek Yogurt
Consuming greek yogurt, with fruit or dried fruit, typically one hour before a workout session can reap ideal results. While dried fruit consists of sugar, high in calories, it can be consumed in combination with greek yogurt to form a source of protein for the body.
#3 Oatmeal
Oatmeal contains complex carbohydrates and is also a great source of the soluble fibre Beta glucan. The complex carbohydrates take time in digesting and by consuming this around 2 hours prior to the workout will keep you powered with the requisite energy to drive through the session. You could even add fruit slices to it in order enrich the nutrient quotient.
#4 Sweet Potatoes
Sweet Potatoes have been major sources of nutrients for many bodybuilders over the years. They are rich in carbohydrates and other nutrients, forming into a perfect pre-workout food. These release sugars slowly and keep you fueled throughout your workout.
#5 Fruit Smoothies
Fruit Smoothies prove to be a delicious way of supplemementing your nutrition demands during a workout. These provide you with fast acting glucose to charge you up so that you could probably give your best when you hit the bench.
Post Workout foods
#1 Eggs
Eggs still continue to remain as one of the best foods for bodybuilding. Eggs are rich sources of high-quality protein and help in the repairing and building process of the muscles post a charging workout.
#2 Salmon
Research studies have suggested that the omega-3 fatty acids found in salmon help in reducing the post-workout muscle soreness. It is also packed with lean protein which helps in cell generation and muscle repair.
#3 Grains
Consuming carbohydrates post a workout is equally important as when compared to pre workout. Carbs help in replenishing your depleted energy levels and facilitate in fighting the post workout fatigue. Grains such as quinoa, oats, brown rice and other whole grains are good options in this category.
#4 Chocolate Milk
Another option that is a delightful blend of proteins and carbohydrates, chocolate milk consists of the goodness of milk that can even boost your bone health.
#5 Fruit
Fruits, as known, are loaded with digestible carbohydrates and enzymes that help in breaking down the nutrients that can be delivered to muscles.
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