Your muscle building is stuck in a rut? Here are ten foods you can eat before and after your workout to change things up.
When you are a gym enthusiast, you can plan your day based on your workouts, but with your diet plan, you are unable to do the same, which can interfere with your muscle gain. Getting the right pre-workout meal on the right time can help you work out intensely for a longer duration. The right snacks post-workout can help you gain muscle and speed up recovery.
The intensity and duration of your exercise routine can be improved by fueling your body with adequate nutrition before you hit the gym. You can boost your workout performance, preserve muscle mass, hydrate your body, and recover faster by eating the right foods before your workout. The best pre-workout meal should include complex carbohydrates and protein. However, individual needs may vary.
Find out what you should eat before going to the gym and what is the best post-workout meal.
The 5 Best Pre-Workout Foods
Try to have your pre-workout meal for muscle gain one hour before you start working out. Here is a list of the best things to eat before a workout.
Oats and fruits
Fruits and oatmeal are good sources of fibre, proteins, and complex carbohydrates, which are a good source of carbs and help release them slowly into your bloodstream. It is recommended to consume a cup of oats and fruits at least an hour before you start your workout because oats contain Vitamin B, which converts carbohydrates into energy. Fruits in your pre-workout snack will keep you hydrated throughout your workout as well as increase the fluid content of your snack.
Smoothie with bananas and honey
This smoothie contains easily digestible carbs and a good amount of potassium which makes it a perfect pre-workout snack. Honey, on the other hand, helps in the slow release of sugar to the brain to provide adequate energy. You can also add a handful of nuts as they contain protein and healthy fats that will keep you satisfied for a longer period of time.
Salad with sprouts and legumes
The sprouts legume salad is an excellent pre-workout snack, because it contains vitamins K and C, carbohydrates, minerals, proteins, and fibres that release energy slowly over time.
4) Yogurt-dipped fruits
The carbohydrates in fruits give you quick energy during your workout, while the proteins in Greek yoghurt prevent muscle damage by breaking down slowly.
5) Chickpeas boiled in water
You can season chickpeas with lemon juice and black salt to make them tastier. You can also try roasted chana in small quantities if you like.
The 5 Best Post-Workout Foods
You can maximize muscle gain and speed up your recovery by choosing the right post-workout meal. The muscles need to be renourished after an intense gym session, especially after interval training, weight training, or endurance training lasting for 45 minutes or more.
If you consume fast-acting carbohydrates and proteins immediately after working out, your muscles will receive exactly what they need to boost the recovery process, replenish energy stores and fully refuel for your next workout. The result is less muscle soreness, better recovery, stronger muscles, and better overall performance.
Here is a list of the best post-workout meals for muscle gain. Try to eat your post-workout meal before two hours of your workout.
Potatoes with a sweet taste
Sweet potatoes are an ideal snack after exercise – they have a great balance of good carbohydrates, and their high sugar content is balanced by plenty of fibre. Not only does this help reduce sugar intake, but it also keeps you feeling full so you don’t need to reach for unhealthy snacks. Beta-carotene is just one of the many antioxidant nutrients that these tubers contain, making them a great way to protect your body from free radicals. Vitamin D and potassium present in sweet potatoes also help relieve muscle pain and cramps due to strenuous workouts.
A medium-sized avocado contains about 3 g of protein and 9 g of fibre. They contain vitamins B which help in burning more fat by boosting the body’s metabolism. They also contain proteins and monounsaturated fat that help in rebuilding your muscles after a hard workout.
Smoothie or protein shake
Although real food is a viable option, if you are time-starved or do not have the inclination to rustle up a small meal, you can go for MuscleBlaze Whey Protein Shakes which are nutritious and tasty protein shakes or homemade healthy smoothies. Eat a 2:1 ratio of carbs to protein during or shortly after your workout.
It contains a good amount of carbohydrates, calcium, proteins, and fibre that are needed for energy and muscle recovery. In fact, it replenishes most of the fluids lost during exercise.
Salads with fruit
Following an intense workout, fruit salad is a good, healthy and tasty way to refuel and rebuild your body. Fruit salad is a good source of natural sugar and healthy carbs.
Various kinds of fruits (from blueberries to pineapples to peaches) can be added to your salad as they contain healthy carbohydrates and antioxidants that help with overall recovery.