A Way to Become Healthy

What to eat pre and post workout : Best foods

When it comes to fuelling your body before a workout, it’s all about timing. You don’t want to exercise on an empty stomach, but you don’t want to work out with a full belly either.

Muscles store excess energy in the form of glycogen and protein and, when you work out, the body burns fuel from your pre-workout meal, then it breaks down glycogen stored in muscles. Within a few hours of working out, muscle protein drops and muscles begin to break down. However, within a 45-minute window, your body is the most responsive with absorbing carbohydrates and protein. Here are the best foods to fuel and reload the depleted muscles. The key is to know how much to eat – and when.

Best pre-workout foods:
  • In the morning: A small fresh juice. “This is a good choice if you are exercising early in the morning,” .It gives you a little bit of readily available energy without being too heavy.
  • In the afternoon: A salad or sandwich. “If you’re exercising in the afternoon, have some low-GI carbs at lunch,”. Try a salmon and lentil salad or a wholegrain sandwich with lots of salad.
  • In the evening: Fruit yoghurt or a handful of nuts. If you’re exercising after work, have a light lunch and either a small yoghurt or some nuts at around 4pm to give you a little boost before your evening workout.
  • At night: A light soup. If you’re exercising late at night, eat a light soup early in the evening with chicken, vegies and some noodles. A Vietnamese-style soup is perfect.
  • At any time: A piece of fruit. Bananas and peaches are great because they digest easily and they’re in season right now.
Best post-workout foods:
Greek Yogurt
  • Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. “Mix it with cereal or fruit,” recommends Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: 
  • Peak Nutrition for Your Sport. Fresh berries pack micronutrients, which have been proven to help fight muscle soreness.
Sandwich wraps
  • “Wholegrain wraps are loaded with wholesome carbohydrates,” says Burke. Make yourself a turkey or chicken sandwich and add a bowl of soup on the side. 
  • This is a particularly great meal if you work out during your lunch break. “Wraps are portable so you can eat them on the way back to your office!” she adds.
  • If you’d rather have a salad after the gym, make sure you add some grains. “You need at least 1/2 cup of whole grains, so add some quinoa, brown rice, beans or pasta,” says Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association and founder of Eating Free.
Fruit salad
  • Fruits are not only loaded with carbohydrates, they also contain enzymes to help your body break down nutrients so they can be delivered to your tired muscles. 
  • Pineapple is also known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. “Plus, fruit offers a rainbow of anti-oxidants,” Burke adds.
Wholegrain breakfast cereal
  • Cereal is good any time of day: In the morning for breakfast or later in the day as a snack. 
  • Select a high protein, high fiber cereal, like Kashi Golean, which offers 30 grams of carbohydrates, 13 gram of protein and 10 grams of fiber.
  • It’s perfect for reloading the muscle energy stores. Make it more of a substantial snack and add dairy—milk or yogurt—suggests Burke.
Rule of thumb
  • “It all comes down to the carbohydrates and protein,” sums up Villacorta. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” 
  • If you’re main goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. 
  • If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

12 comments:

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Mr Anas said...


If you work HARD for your money (and I know you do) you don’t like to see it wasted, right?

There’s no shortage of ways to waste your money that I am sure you are already aware of but the ONE area most people don’t realize they are wasting their money is in the food they eat.

That’s right.

Are you 100% certain that your body is making the most of all the food and more importantly protein you consume each day?

Wouldn’t you want to have confirmation on this?

There are many indicators that your body will use to tell you if the foods you are eating is being wasted or not.

You can read up more on this topic on the following page:

? Make sure you are ABSORBING the foods you eat, ok?

Protein isn’t cheap whether it’s coming from food or shakes.

But, did you know that every day you don’t consume a very specific type of enzyme, you are actually wasting money on the protein you’re buying from food and shakes?

No protein means no growth PERIOD

? How to ABSORB all your protein and stop wasting money

Even if you are doing everything right…

Eating clean? CHECK!

Eating organic? CHECK!

5-6 meals a day? DOUBLE CHECK!

Protein shakes, vitamins and supplement minerals? CHECK MATE!

But one of the harsh realities I’ve learned from peak performance expert Wade Lightheart is this:

Most of the protein individuals consume ends up in one of two places.

One is your toilet bowl.

And the second place is in a nice layer of sludge somewhere in your digestive tract.

So in theory, it’s a nice idea to think that if you are following the “Golden Rules” that have been laid out for you, you are on the right track.

BUT if you can’t properly utilize those foods, all that effort adds up to one GIANT-SIZED WASTE OF MONEY AND EFFORT.

So what’s happening and why isn’t this being talked about so much?

The industry is SLOWLY starting to realize this harsh truth but they are still WAY behind and struggling to catch up.

Fact is, our bodies require ENZYMES to perform at their best.

Enzymes are responsible for everything from “thinking to blinking” which also includes energy production, cell repair and recovery and even immune boosting advantages.

The BAD NEWS is that our bodies only have a limited enzyme-producing capacity which naturally declines as we age (your enzyme potential can drop to only 30% by the time you reach the age of 40).

And yes, our bodies CAN produce enzymes and yes there are enzymes in the foods you eat BUT they still don’t add up to the required amount you actually need.

This is due to many contributing factors including HOW our foods are grown or produced these days, HOW they are transported and HOW we prepare those foods.

And research demonstrates that ANY FOOD HEATED ABOVE 114 DEGREES FAHRENHEIT LOSES ALL OF ITS ENZYMES.

In other words, all cooked food is deficient in digestive enzymes, leaving very little to break down your food.

? Yes I’d like to know more about restoring enzyme production

PS. Before rushing out the door to go and get digestive enzymes from your local stores, remember this…

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Syed Qasim said...

Nice Info.
Personal trainer at home

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