Working out regularly is great! However, besides consistency, many other factors play a crucial role in providing you with the results. This includes your diet, particularly what you eat before and after your workout. Often people are so engrossed in their exercise that they forget to pay attention to their nutrition. They forget that a good diet before and after a workout is important for your performance and recovery. Not only does it provide the energy necessary for exercise, but it also ensures that you feel motivated throughout.

So, if you’re a fitness enthusiast and exercise daily, here are some foods that you should eat and avoid before and after a workout.

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Foods To Eat Before Working Out

Pre-workout nutrition is of utmost importance, as it may affect endurance and people’s performance.

According to a study published in the journal Nutrient, carbohydrates are commonly used to improve performance, but low-glycaemic-index carbohydrates or modified starches may be better. In addition, high-fat meals can increase fat burning but may not improve performance. Researchers also noted that protein meals may enhance glycogen synthesis and metabolism during exercise, whereas supplements like caffeine and beetroot juice may also show potential benefits.

So, if you’re wondering what foods you should eat before hitting the gym, here are some recommendations:

• Bananas: Rich in carbs and potassium for energy and muscle function.
• Oatmeal: A slow-releasing carb source for sustained energy.
• Greek yoghurt with berries: Combines protein and simple carbs for a balanced pre-workout snack.
• Whole grain toast with peanut butter: Provides a mix of carbs and healthy fats.
• Smoothie with protein powder: A quick and easy option for fuel and muscle support.

In general, you should eat about one to four hours pre-workout, depending on how your body tolerates food, according to the Academy of Nutrition and Dietetics.

Foods To Avoid Before Working Out

In addition to the foods you should add to your pre-exercise meal, there are certain foods that you must avoid. These include:

• High-fat foods: Foods like fried items or full-fat dairy can slow digestion and cause discomfort during exercise.
• Sugary snacks: Candy, pastries, or sugary cereals can lead to energy crashes, making it harder to sustain your workout.
• Heavy meals: Large meals that are rich in protein or carbohydrates can leave you feeling sluggish and bloated.
• Spicy foods: Spices can cause gastrointestinal distress or heartburn, which can be distracting and uncomfortable during workouts.
• Dairy products: Milk, cheese, or yoghurt can lead to bloating or gastrointestinal discomfort for some individuals, affecting workout performance.

Foods To Eat After Working Out

According to the Mayo Clinic, eating a meal that has a combination of both carbohydrates and protein within two hours of your workout is a great way to enhance muscle recovery and replace glycogen stores. This post-workout diet can include foods like

• Grilled chicken with quinoa: High in protein and complex carbs to aid recovery.
• Salmon with sweet potatoes: Omega-3 fats and carbs to reduce inflammation and replenish glycogen.
• Eggs with avocado toast: Combines protein and healthy fats to support muscle repair.
• Cottage cheese with pineapple: Protein for recovery and carbs to refuel.
• Protein shake with a banana: A quick and convenient post-workout snack for muscle repair and energy.

Foods To Avoid After Working Out

Here are foods you must avoid after working out:

• Sugary drinks: Sodas or energy drinks can negate the benefits of your workout and lead to a rapid spike and crash in energy levels.
• Processed snacks: Chips, cookies, and other highly processed snacks may contain unhealthy fats and sugars that can impede recovery.
• High-fibre foods: Foods like beans, lentils, or cruciferous vegetables can cause bloating or discomfort after a workout.
• Alcohol: Drinking alcohol post-workout can dehydrate you and interfere with muscle recovery and growth.
• Fast food: High in unhealthy fats and sugars, fast food can counteract the positive effects of your workout and hinder recovery.

Takeaway

Pre- and post-workout meals are extremely important, especially if you are looking to enhance your performance and facilitate muscle growth. However, as much as it is important to add the right foods to your diet, it is as crucial to avoid unhealthy snacks and beverages. If you have any dietary restrictions, it is best to speak with your doctor or dietitian before deciding on a pre- and post-exercise diet. This will help you determine the plan that works best for you.