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Diet before and after workout

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The popular saying, “you lose weight faster when you workout in an empty stomach” is a total myth. In regard of this, depriving yourself from food at a stretch of 3-4 hours before or after exercise does not contribute to your weight loss goals. This is the reason why we have come up with a pre and post workout diet plan that you can follow.

Diet before workout

The type of food you consume before workout depends on the intensity of your workout. For example if you are going out for brisk walking or jogging, then you can have a glass of juice instead of keeping your stomach absolutely empty. Have small serving of healthy carbohydrates and proteins an hour before an intense workout session.

Pre workout Foods that boost your energy levels

Fruit Shakes and Fruit Juices: Either morning or evening, always energize yourself with fruit punches. Have banana shakes or apple, orange, berry and pomegranate juices. You can also prepare smoothies with low fat curd and yogurt. Avoid adding heaps of sugar.

Whole grains and cereals: Whole grains are wonderful sources of healthy carbohydrates. Furthermore, they are fortified with vitamins and minerals which keep your bones strong while exercising. Some options are: oats, bran, whole wheat flakes, multigrain bread and a small serving of brown rice.

A whole grain sandwich with peanut butter or salamis is also a healthy pre workout food.

Sprouts: Your can have sprouts in your breakfast and start working out after an hour.

Handful of Dry Fruits and Nuts: Dry fruits and nuts are reservoirs of energy. Munch on mixed dry fruits like cashews, peanuts, raisins, almonds and apricots before hitting the gym.

Diet after workout

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Everything we do has a scientific reason behind. A post workout diet should be rich in proteins. This is because proteins need to be fed to your muscles for growth and regeneration. If you do not consume adequate protein, then you will tend to feel weak. Simple fats should be avoided at any cost while serving yourself moderately with monounsaturated fats is justified.

Post workout Foods that boost your energy levels

Treat yourself with Meat and Fish: Of course not red meat! We are talking about a slice of tuna, chicken breast, turkey and fishes like salmon and mackerel. Grab a bagel sandwich sans butter, cheese and mayonnaise at least after an hour of workout.

Fresh soups and salads: Prepare a nutritious bowl of soup with chopped vegetables and chicken breasts. Add green leafy vegetables like spinach, kale and broccoli to it. Make your salad plate healthy and yummy with lettuce, tomatoes, beans, olives, etc. This is filling and will satiate your hunger pangs after working out

Lentils: Lentils are must needed for those who are into daily exercise. Assort different varieties of lentils like mung bean, soy bean, etc. and make delicious soups. Sip in warm in an hour after working out.

Egg white, milk, whey: Yes, daily gym goers and muscle builders swear by the benefits of egg white and milk after high intensity workout. Discard the yolk, and scramble the eggs or have it raw with skimmed milk. Soy milk and whey energy drinks may also be suggested by your trainer.

Note: Keep your system always hydrated before, during and after workout. You can have electrolyte solutions to make up for the lost salts from your body.

The bottom line is your pre or post workout diet should be healthy in every form. It should not make up for the calories burned; rather it should keep you healthy and energetic.

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Written by: Saptakee sengupta
Date last updated: January 11, 2015