Best Foods to Eat During Pre-Workout and Post-Workout

Lots of questions come into mind when talking about fitness. Is it about how to lose weight faster? About burning more calories? Or is it about how to feel energized during the session? Yes, there are lots of answers that can solve each question but one of the most straightforward solution of them all is to “eat”. You heard that right, it’s eating.

Our mindset when it comes to losing weight is to train hard and work hard with eating less at the same time. However, this isn’t the case after all. It’s not about starving yourself. it’s about combining exercise and eating healthy foods to get the most out of your health.

Why It’s Important to Eat Before Working Out

  • To eat or not to eat before a workout, your body still burns the same amount of fat. In fact, not eating before a workout will result in muscle loss in the long run. But why does this happen?
  • This is because your body switches to survival mode when you’re hungry. When this happens, your body will find alternate ways to get protein and muscle. This will eventually lead to loss of muscle mass and can slow down your metabolism thereafter, thus making it hard to lose weight. Also, exercising with an empty stomach is like driving a car without fuel.

Foods to Eat During Pre-Workout

  • A combination of carbs and protein is the key for a healthy pre-workout meal. Listed below are meals you can eat during pre-workout.
  • 2 tablespoons banana with almond butter
  • ½ cup oatmeal with 1 cup of berries
  • ½ cup brown rice paired with ½ cup of black beans
  • ¼ cup of apple and walnuts
  • 6 ounces of Greek yogurt paired with ¼ cup of trail mix
  • 1 slice of whole-wheat bread paired with a slice of banana
  • 10 multi-grain crackers with 3 tablespoons of hummus

Why It’s Important to Eat After Working Out

  • Your body uses glycogen as energy when you exercise. Once you’re done with that last rep, your glycogen breaks down and you start to lose energy thereafter. This is why eating after workout is important especially protein and carbs. It helps you buildup energy and repairs muscles that were broken down during exercise.
  • It is also better that you start refueling once you feel that your energy is depleting. Whenever you go to the gym, bring your energy drink with you, or a pack of peanut butter and jelly sandwich for you to eat.

Foods to Eat During Post-Workout

  • ½ cup salad with roasted chickpeas, light olive oil, and vinegar
  • 1 cup chocolate milk
  • 4 ounces of grilled chicken paired with of steamed vegetables
  • 4 ounces of grilled salmon paired with 5 ounces of baked sweet potato
  • ½ cup Burrito with beans paired with ½ cup brown rice and 2 tablespoons of guacamole
  • 1 cup Quinoa bowl paired with 1 cup blackberries and ¼ cup pecans
  • Protein shake (one scoop protein powder, half banana, almond milk, and hemp seeds)
  • 1 cup sautéed or steamed veggies paired with 1 cup non-GMO tofu

A Simple Metabolism Hack to Burn More Calories

According to a study, our bodies suddenly become a power calorie burning machine around 5 pm. Researchers are having a hard time deciphering how this happens, suspecting that the metabolism acts like this according to our circadian rhythms.

This means that every time we sleep, our bodies are exerting less energy, thus slowing our metabolism rate. That’s why some diet tips recommend not to eat late at night because it’ll make you gain fat. During the day, however, our metabolism suddenly rises until it reaches its high point at five in the afternoon.

That’s why it is important to sync our diets depending on the time of day to make it more effective. Here’s how!

  • Stick to Your Usual Schedule

  • Maintaining a consistent and regular schedule is the first step in this kind of diet. Meaning, you have to wake up and go back to bed at the same time every day. This applies to your breakfast, lunch, and dinner too. The moment you fail to maintain your daily schedule, your sleep, weight, and health will suffer in the long run.
  • Avoid Eating at Extreme Hours

  • We always fail at things, especially at maintaining our schedules. It’s not your fault, especially if you’re a worker were going home late is really a thing. Say, for example; you got home by 10 pm, avoid eating heavy meals at this hour because you’re less likely to burn them off. Instead, grab a meal before leaving work especially around 7-8pm. The same thing goes when you wake up early. Avoid eating breakfast at 4 am where your metabolism is still at its lowest point.
  • Plan Your Carbs and Fat Intake for the Day

  • Studies show that fast carb burnout happens in the morning, while fats burn quickly in the evening. That’s why it’s important to eat your carbs in the morning while fat at night. The difference is small, but at least it’ll help you out with your weight loss. Have a healthy carb breakfast such as a bowl of oats during the day and foods with good fats such as cheese, salmon, and avocado at night.