Offer your body the finest fuel it can receive.
Engaging in physical activity and sustaining a proper diet are interconnected when it concerns living a wholesome life, but it extends beyond solely cutting down on carbohydrates or stocking up on protein. You need to consume the appropriate portions of nutrients before and after your workouts, so that the outcomes can have their greatest effect on your body.
Prior to Your Exercise Session
Carbohydrates are crucial. Indeed, carbohydrates are beneficial, as they ensure that you possess an ample amount of glucose in your body to endure your workout. Consume easily digestible carbohydrates, steering clear of refined carbs like white bread, anywhere between 30 minutes and 3 hours before your session. Examples include:
a protein bar
an apple
oatmeal
strained yogurt (this contains carbohydrates and protein)
dried fruit
biscuits
a rice wafer
a slice of bread
If you are engaged in an extensive workout or intend to engage in weight training, it’s wise to also incorporate protein before your exercise. Choose something that is swiftly digestible to prevent digestive issues during your cardio. Match one of these selections with a carbohydrate from the previously mentioned list:
seeds
strained yogurt
a portion of deli turkey
a boiled egg
cow’s milk or soy milk
Stay Hydrated
Maintain proper hydration levels before and throughout your workout. Consume at least 2 cups of water 2 to 3 hours prior to commencing exercise and 1 cup of water 10 to 20 minutes before starting. If you are involved in a markedly prolonged workout or run, you might want to carry a beverage containing added electrolytes with you.
Following Your Exercise Session
Ensure you ingest something promptly following your workout, ideally within an hour, to revitalize muscles and prevent a plunge in blood sugar levels. Your post-workout meal should be abundant in complex carbohydrates and protein. Opt for items like quinoa, brown rice, nuts, whole grain bread, and include protein sources such as fish, chicken breast, eggs, or tofu. Consider one of these post-workout snacks:
1 cup of cocoa milk
whole wheat bread with almond butter
vegetable omelet with half an avocado and baked potatoes
whole grain pita filled with 2 tablespoons of hummus and grilled vegetables
