Maybe you have done tons of exercises but still have no results? That can be due to two reasons. Our body is literally what we eat and what we do. 80% of our body is the things we eat and other 20% is the workouts we perform. It is not the fact that always we have to eat clean food, but also the time really matters. So we are here to guide you on the time intervals which an exercising person should eat.
Before exercising, our body needs to fuel up. But the question is, “How much we should eat?”. But there is no fixed amount. It depends on person to person by the metabolism rate of each. Simply, it is the amount of calories our body can burn.
Food for Endurance Routines
For an endurance routine of hour or more, you have to take a meal with high carbohydrate intake as the pre workout snack. At least about 300 calories. Getting a food which can increase the blood glucose level as the pre workout meal has many benefits. It also helps you to workout at a higher intensity for a longer time period.
When coming to post workout foods, the most common mistake that many of us are doing taking a considerable amount of carbohydrate. This is the reason for many of the people to not achieving their dream body. After doing the workouts, the first important step is you should drink water to rehydrate your body. Because it looses more water from your body when you are exercising. Protein is the essential form of food to take as a post workout meal. As it contains the amino acids which is required to stimulate body muscles to grow and repair.
As the second important thing after workouts is, not taking high carb containing food for the first few hours after the workout session. Because if you eat carbs at this time, the body will try to store them as fuel in muscles to use later. The recommended combination of protein and carbohydrate for a post workout meal is, 15 – 25g of protein can be eaten with 0.5 – 0.75g of carbs. We will list few pre and post workout foods down below.
Pre workout foods
- Whole grain toast, peanut or almond butter
- Chicken thighs, rice and steamed vegetables
- Protein smoothies
- Brown rice with chicken
- Peanut butter sandwich
- Energy/Granola bars
- Veggies and fruits like berries and beets
- Or any other combination with high carb content
Post workout foods
- Greek yogurt
- Or any other protein containing food which satisfy above requirements