Are you looking for healthy foods to eat before and after a workout? Are you seeking for a diet food? Or do you want to get perfect knowledge about diet which supports your workout?
This post is for you and people like you. With the help of right food, you can accomplish your fitness goals as soon as possible.
It is an absolute truth that starving isn’t going to give you desired body. To get the fit and toned the body, you have to take a right proportion of workout and food.
Many fitness experts say that healthy food will act as support system for your workout.
The special workout diet contains a balanced amount of carbohydrates, vitamins, proteins, calcium, iron, calories, etc. Such food will keep your body energized throughout the exercise session.
During a workout, human body breaks down muscle glycogen and muscle protein structures.
Hence, to workout, the body needs to reload the energy storage and repair muscle tissue to tolerate the change.
To do this task, the body requires consuming right food to uphold the substantial insulin release.
That is because insulin of the body is responsible for shuttling crabs and amino acids into the muscles. So this is how the body gets stamina for a workout.
You need to pay special heed over diet when you follow special workout regimes. Both pre workout and post workout food are different. Pre workout food provides much-needed support to strive workout while post workout food provides affirmation to workout.
Also perfect diet won’t ruin the effect of workout on your body. It means right food won’t accrue fat on the body. Plus your body will endeavor workout pressure.
Food will concoct your body to bear changes that exercise cause. Take a sneak peek over pre and post workout food.
A pre-workout diet is a whole meal that should be consumed before 3 hours of your workout session. When you consume the right diet in the right amounts, the nutrients present in food can give some benefits.
Your pre-workout food should be low in fat, low in fiber content, but protein and carbohydrate content of pre-workout food should be high.
It will be better if you include fluid in your pre-workout diet. According to experienced fitness experts best pre-workout foods are:
Banana are natural power boosters. Bananas contain digestible carbohydrates and potassium, which give support in the maintenance of nerve and muscle function of the body.
Consumption of one banana can make nutrient levels of your body high. Most astonishing fact about bananas is that they are super easy to digest.
It is advisable to consume bananas 30 minutes before workout. You can eat one or more than one bananas at one time as it is a natural food; it won’t harm your body in any manner.
Oats are treasures of nutrients. Oats contain a large amount of fiber that means this meal will gradually liberate carbohydrates into your bloodstream.
Such steady stream maintains your energy levels consistent at the time of the workout.
Oats are also a good source of vitamin B, which are helpful in converting carbohydrates into energy.
Oatmeal is easy and quick to cook, so you can prepare it early morning without any difficulty. The best part about oats is the rich fiber content that keeps you satiated.
3. Greek Yoghurt and nuts
Greek Yoghurt is probably best workout food for people who have running as their main workout. You can eat some fresh yogurt an as first food. It is good for stomach.
You can mix some nut and dry fruit to give a new flavor to your yogurt. The healthy sugars from dried fruit give instant energy during workouts.
The seeds and nuts will maintain steady blood insulin levels, and don’t let it drop in the middle of the workout.
Small quality of this food will let you to endure workout pressure. As dry fruits take long time to get digested, so you won’t feel sluggish during workout.
Apples are yummy pre-workout food.
Apple will provide energy to your muscles before a workout. This pomaceous fruit contains a good amount of calories.
By consuming one apple before a workout, your body will get loaded with vitamin A, vitamin B, vitamin C, vitamin D, calcium, magnesium, and iron.
Experts say that one slice of apple provides more energy as compared to tea and coffee.
5. Wholegrain bread
Wholegrain bread is an excellent source of carbohydrates. You can eat this food before a workout. To add flavor, you can team up wholegrain bread with jam or honey.
If you want to make your pre-workout meal healthier you can eat eggs or veggies with wholegrain bread. It is recommended to eat wholegrain bread breakfast 45 minutes prior to your workout.
Wholegrain breads are really very healthy and this bread doesn’t make any adverse effects on health like white bread.
To consume healthier and cheaper version of wholegrain bread you cook wholegrain bread at your own home.
6. Protein shakes
Protein shakes are quaint pre-workout foods which can augment your stamina to a great extent. It is an adage that to bear workout stress body needs right amount of protein.
Protein shakes will contribute to muscle gain and fat loss. Homemade protein shakes and even those that are available the in market are made up of fresh fruits, vegetables.
Hence you will get natural proteins gives essential vitamins and minerals without sacrificing its taste. You can consume 30 minutes before workout; it will provide background support to your workout.
7. Whole Grain Spaghetti
Whole Grain Spaghetti is way healthier than usual pasta. And this is the reason why Whole Grain Spaghetti is considered as good pre-workout food.
The primary difference between white and whole grain spaghetti is its processing. Whole grain spaghetti contains 3 parts of the grain. This food is an excellent source of vitamin, protein and fiber.
It is also considered as an excellent appetite suppressant food and its antioxidant property is will be very beneficial for you during workout.
It is advisable to consume whole grain spaghetti before 45 minutes of workout. So are you ready for tasty and healthy breakfast?
8. Fruit smoothies
Fruit smoothies contain high quantity of carbohydrates and protein. They are simple to consume and are easy to digest. You can prepare them by yourself without any difficulty.
Just blend half cup of low-fat yogurt, half cup fruit and 1 cup fruit juice in the grinder, and your smoothies are ready. This food possesses a high quantity of protein and protein doesn’t break down too fast.
That is why smoothies are ideal to become fuel for a workout. The carbohydrates of fruit break down instantly, and the protein can be used later to prevent muscle loss.
9. Chocolate milk
Chocolate milk will memorize you about childhood days. But this drink can be a great pacifier of your pre-workout meal.
Milk consists of high-quality protein, which can help in body building. Chocolate milk also contains glycogen, which is excellent for the muscles.
Milk will increase your endurance so that you can focus on your workout for more time. When chocolate and milk amalgamate, it will create an ambrosial taste that will set your taste buds on party mode.
10. Dry fruits
Dry fruits can be an incredible supporting system for a workout. These tiny little fruits will consolidate your workout.
Dry fruits like almond are best workout food. Almonds are excellent for health and contain little calories. Dry fruits will bring cessation in your workout routine as they have the capacity to augment your stamina.
You can even carry dry fruits in your pocket during exercise and swallow them during breaks. Dry fruits are tasty and healthy food option.
Berries are great before exercise, food option where nutrients are furtive in each and every bite.
The boysenberries, raspberries, blackberries, strawberries, blueberries, and cranberries are an excellent source of antioxidants. The antioxidant property of berries can help you to fight with oxidative stress that free radicals can cause.
Taking a meal which is rich in antioxidants can aid you to improve your health, guard your skin and hair, and avoid certain diseases.
Although many fruits and vegetables that are sources of antioxidants, but nutrient-rich berries are absolutely best among all. In case you don’t like to eat raw berries, you can drink berry shakes. You can eat berries even before 5 minutes prior to your workout.
Grapes are another pre-workout food which can increase your workout zeal. Grapes are an excellent source of Resveratrol, which are known for blocking fat cells.
Consuming grapes before workout can be very beneficial for you. Grapes will satisfy your morning hunger, provide you needed energy to workout as well as burn fat cells.
The grape’s skin is capable of boosting the nitric oxide level and expanding blood vessels of your body, hence it will be really very beneficial for a better workout.
Most interesting facts about this fruit that neither you have to cook it, nor chop it to eat. You can directly eat raw grapes.
13. Brown rice
Brown rice is a very healthy breakfast option. Brown rice is better than white rice in many aspects.
White rice looks and tastes much better than brown rice, but the health benefits of brown rice are more than those from white rice.
Brown rice is rich in Selenium, Manganese, and Naturally-occurring Oils. This rice promotes weight loss process. It also helps in normalizing the cholesterol level of the body.
14. Energy bar
Energy bars can be great pre workout food options which can animate you for a better workout. These bars are an amazing source of nutrition.
You will get paramount energy instantly from energy bars. You can choose low fat and high protein bar as many options are available for you.
Energy bars have less amount of sodium content, and are packed with vitamins and minerals.
To cut a long story short, for a rapid, small snack, energy bars is a better alternative as compared to fast food and other highly processed foods.
Energy bars come in different flavors and sizes. You can easily carry them wherever you go.
15. Boiled Eggs
Instead of eating an omelette, you can eat boiled eggs.
It will be better if you ignore the yellow portion of the egg and eat only the white part.
You will get all proteins of eggs through boiled eggs. Boiled eggs become a quick snack if you are in a rush or can be used to sneak protein into breakfast.
Eggs have a complete amino acid profile, which is great for people looking to add lean muscle mass. It is advisable to eat boiled eggs, 45 minutes to 30 minutes before workout.
16. Sweet potato
Sweet potatoes are inexpensive and readily available pre-workout food. There are many apparent reasons to love this food. Sweet potatoes are the ultimate source of vitamin B6, vitamin C, Vitamin D, iron and magnesium.
Its consumption the in early morning will give you oodles of health benefits. You will get healthy heart, bones, muscles, skin, hair, metabolism etc.
This food is good for entire body health. Many fitness experts recommend eating sweet potatoes before workout.
This green veggie is a source of immense nutrition. The nutritional profile of broccoli is impressive.
It consists of large amounts of fiber, vitamin, zinc and phosphorus. It is known to prevent osteoarthritis, diabetes and heart damage. This food is also great for skin, it even prevents skin cancer.
You can eat this austere food before your workout to strengthen your body. If you are a salad lover then you can include broccoli in your salad.
Broccoli is one of the best vegetable sources of protein. Combination of tomatoes, cucumber and broccoli, it will aggrandize nutrition level of your salad. It tastes good, even raw!
Post Workout Food
What you eat after your workout session actually matters! No matter at what time you exercise, the main idea is to follow up with food that contains surplus content of protein.
Protein is considered good for helping muscles gain. Your diet should also be rich in carbohydrate content which is good for replenishing energy stores in the body.
You will get best results if you consume a post workout meal right after 30 to 60 minutes of workout.
At this time, body muscles are at a most receptive stage, which enhances in enzyme activities and make the body more resourceful for storing glucose.
Have a quick glance over best post workout food:
18. Recovery Drink
Recovery drink can recover all muscle loss due to the workout. Many fitness experts recommend this drink to professional sportsmen and athletes.
The best thing about recovery drink is that you can prepare it at your home with all natural ingredients. Just mix banana, milk, and yogurt all together.
Dairy products, milk and yogurt provide the proper amount of protein and carbohydrates. And banana gives potassium and magnesium, which are very good for muscle health and function. It even tastes good.
19. Egg and spinach omelet
The egg is always considered a healthy food. It too contributes in building muscle mass.
When you amalgamate white portion of egg with spinach, it becomes a meal of health. This meal will give strength to your body without giving plumpness.
Workout stress and weakness will get soothe with this food. Although it is a heavy food, still it won’t make you feel drowsy. Instead, you will feel fresh and energetic with this food.
Above all, it is an easy task to prepare this meal. You can cook it just like you cook a regular omelette. To cut calorie count you can use olive oil instead of butter.
20. Grilled Chicken
Grilled chicken is an excellent source of protein. As compared to red meat, white meat contains almost no fat.
After a workout, your body will be in recovery mode; in this situation you need food which recovers your body. This dense nutrient food will provide excellent support to your body.
You will get enough amounts of protein and carbohydrates from chicken.
You can add some vegetables and spices to provide a taste to your meal. Hence it is grilled chicken, so it requires minimal oil to get grilled.
For better result, you can use olive oil. Go for lean chicken breast. 300g of chicken breast contains around 60-70 g protein.
21. Greek Yoghurt
Greek yogurt contains a double quantity of the protein content as compared to normal yogurt.
Greek yogurt is also considered as an excellent source of carbohydrates. You can mix cereal or fruit to give a new taste to yogurt. You can even add fresh berries to get a direct supply of micronutrients.
Many diet experts recommend Greek Yoghurt for post workout food because it is proven food for fighting with muscle soreness.
Greek Yoghurt is an austere food; you can include in your regular diet too. You can grab many other health benefits too from Greek yogurt.
22. Sandwich wraps
Wholegrain sandwich wraps wholesome carbohydrates can be a great post workout meal.
You can make turkey or chicken sandwich too. This is an excellent meal if you eat it during workout breaks too. You can easily carry a healthy sandwich wraps anywhere.
In case, you don’t get time to eat food after a workout, you can take sandwich wraps to your office as well. Daily you can experiment with your sandwich by adding veggies, meat and spices.
You will be overwhelmed by the positive impact of this quick meal on your body. And your workout capacity will aggrandize to a great extent.
23. Fruit salad
Fruits contain vast quantities of carbohydrates. You can also get direct enzymes through fruits. These enzymes will help you to break down nutrients. This will contribute in making muscle mass too.
Every fruit has its own nutrient content. When you consume fruit salad, you will get all kinds of nutrients from fruits at one time. For instance pineapple has anti-inflammatory property which is great for muscle recovery.
Kiwi helps in digestion process which helps out in breaking down of amino acids. Fruits are great for hair and skin as well. You will get healthy skin and hair in combination with a healthy body. It is easy to make fruit salad as you don’t have to cook anything.
Just chop and cut the fruit and your meal are ready for you. Instead of consuming fruit juices, go for fresh fruits.
Fruit juices have added sugar and other preservatives that are not suggested before or after workouts.
24. Salmon with Sweet Potato
This food provides bioactive peptides with this food. It even helps in keeping the right insulin level of blood.
25. Hummus and Pita
It is another great combination of protein and carbohydrate. Hummus can be obtained from pureed chickpea and it is the ultimate source of protein. This food provides energy to your body advertently.
Now when you eat pita, which is made from wheat, your body will get a steady supply of energy. This post workout food provides outrageous support to the body.
In order to get maximum possible health benefits from this post workout meal, you have to make compromises with taste because it doesn’t taste too good.
But when you see its positive impact on your body, you will certainly love it.
26. Apple with cheese
Cheese and apples are great post workout snack. Both are an excellent source of protein and minerals.
This food can be tranquil your post workout hunger in a very positive manner. You will love to eat this combination as apple and cheese both tastes very good.
Apple is considered as natural energy booster. Many a times, you feel exhausted after a workout.
In such scenario, Apple can help great extent to fight with the weakness. You will definitely feel full of the energy.
27. Cereal with Skim Milk
The combination of Cereal and Skim Milk can be amazing post workout food for you.
You have to ensure that the cereal you choose contain high quantity of fiber and have a lower quantity of sugar as well as fat. This food will provide instant energy to your body and drive away lethargy from your body.
Now the skimmed milk that you choose should be a non dairy product so that you can only get calcium and protein of food not fat and sugar. The best thing about this post workout meal is it is very tasty.
28. Turkey Sandwich
An easy to make turkey sandwich can frequently be the most pleasing snack to eat right after a workout. This snack is ultimate combo of protein from the carbohydrates.
Protein can be derived from the meat and the bread.
In order to add more flavor and nutrients you can garnish turkey sandwich with some fresh veggies like tomato, cabbage, cucumber etc.
These vegetables will add twist in the taste you your regular sandwich.
You will get instant energy from this food and the muscle loss that occurred during workout can be recovered with the help of this protein rich food.
29. Rice Cakes
Rice cakes are a resourceful option to obtain in your much required carbohydrates.
You can append proper amount of proteins and fats from these snack cakes by icing them with almond butter, cottage cheese (low fat) and with fruit.
In order to cut fatty content you can eat rice cake without icing too. They taste really very good in either way. These cakes are most delicious way to suppress your after workout hunger.
For convince, you can cook these cakes in large quantity once and store it. Daily take one or two pieces of cake whenever you feel hungry. By doing this you can minimize cooking hassles.
30. Pancakes and Eggs
Pancakes and Eggs can be most delicious post workout meal for you. If you cook correctly, pancakes can be a healthy source of carbohydrates.
Just ensure that you don’t load pancakes with oodles of calorie rich food like butter and syrup.
If you want to make beautiful topping of your pancake you can top it with some cinnamon or fruit. On the either side, mess up white portion of eggs.
As we all know that eggs are good source of protein, you will get a significant amount of protein form this food.
31. Fruit Juice
100 % real fruit juices are easiest, healthiest and tastiest post workout food option.
You can make fruit juice of any juice that you like. In any case, you will obtain the surplus amount of nutrients from fruits. It is even better if you drink different fruit juice every day.
As different fruit contain different nutrients, so your body will ultimately get all kinds of vitamins, proteins, fiber, carbohydrates, iron, zinc, etc.
Fruit juice will also keep your body hydrated, and you will feel energetic right after drinking fruit juice.