According to the Cambridge Advanced Learner’s Dictionary, a workout is a period of exercise. In extension, it means an exercise that usually takes place in a gym with the purpose of keeping fit and involves stressing of the muscles.
There are so many benefits of taking workout sessions which include; help boost your energy level, improve self-confidence, improve mental abilities, help prevent certain diseases and ailments, perform better at work, learn to set and achieve goals and most importantly, live longer.
But there is a question that continually begs for an answer or answers; “how can one get the most out of a workout session?” One of the answers to this question is “what you get out of a workout depends on what you eat before and after a workout session”. Because a workout session is mostly done to improve fitness and build muscles, the type of food one takes before and after is very important.
In this article, we will be suggesting foods and snacks to take before and after workout so as to get the most out of it.
FOODS TO TAKE BEFORE A WORKOUT SESSION
Because of the amount of energy required for a workout session, it is not advised to start one on an empty stomach. The best pre-workout foods to get the most out of it is a combination of carbohydrate and little protein to provide enough energy needed for the exercise and then some vitamins to replenish muscles.
Below is a list of foods to take before a workout session:
Egg whites: egg whites are known to be very good sources of protein without fat. It helps prevent the feeling of being bloated that is felt when ordinary egg is taken.
Bananas: bananas are known to supply enough carbohydrates immediately they are taken and therefore will provide the fuel needed for the workout session. It also contains vitamins help repair muscles.
Brown rice: known for supplying carbohydrates, brown rice is also a good option for providing enough fuel needed for a workout session.
Oats: oats are whole-grain cereals and are source of fibers (about 11%) that help in the release of carbohydrates into the bloodstream that will help provide the energy needed for the entire workout session. They also contain 66% carbohydrates, 17% protein and about 7% fats. Oats are also known as being effective in lowering blood sugar and cholesterol levels. They are eaten in rolled forms, consumed in baked goods like bread and granola.
Other foods that can be taken before a workout session include:
Dried fruits like walnuts
FOODS TO BE TAKEN AFTER A WORKOUT SESSION
After a workout session, you need foods also that are rich in proteins and other food classes so as to help rebuild, repair, recover from all that were lost during the process. Post-workout meals should help reduce cortisol levels, help reduce fatigues in the muscles, and replenish muscle glycogen.
Some foods that are of great help include;
Chocolate milk, etc.