Best Healthy Foods to Eat Before and After a Workout
By F9 Team : 14-Apr-2017
Just like the solid rocket that needs to be fuelled in order to be propelled, Human beings also need food to run and function in a normal way. Ideally, a pre-workout is said to be one which is substantially rich in carbohydrates, fibers, lean protein, and healthy unsaturated fats that keep the muscles undertake the hardships of high-intensity exercises in the gym.
List of Foods to Eat Before a Workout
1. Oatmeal, Pre-workout Food
The super food is that makes the body ready to undertake the morning workout.
The breakfast Oatmeal is bundled with minerals, vitamins, carbs, proteins, essential fatty acids and fibers. Oats stay in the stomach for a good long time. They release the sugar into the blood while giving instant energy to the body.
2. Green Sprouts and Legumes, Pre-workout Food
These fiber based food items are the cheapest and healthiest means of nutrition. They are ultra-rich in complex carbohydrates, vitamin K, and C, proteins, and minerals. Legumes let the body muscles gain energy during the robust workout. They are mild for the people with the sensitive stomach.
They release instant energy for the betterment of the body.
3. Fruit Smoothies, Pre-workout Food
In the morning hours are something that makes everybody in the state of hurry. Under such circumstances, Fruit smoothies come as easy filler. They are quick to be prepared and are faster to be guzzled down into the gut.
Fruits like pineapple, watermelon, mango, and banana have high glycemic index. The carbohydrates in these fruits lead to the rapid breakdown of the food substances to supply adequate energy during the aerobics sessions.
4. Banana, Pre-workout Food
The benevolent Banana is the doctor of all the diets. Bananas are the super studio of strength and vigor. They are locked in carbohydrates, manganese, and potassium that actually prevent muscular cramps. Banana has healing properties that help in the normal wear and tear of the bone and the body tissues during the aerobic exercises.
5. Whole Grain Bread, Pre-workout Food
Bread prepared with Whole grains are rich in carbohydrate. The jockstrap and the fit-freak-fellows need the full pump of carbohydrates in order to perform the tough treadmill tasks of the gym.
6. An egg, a Pre-workout Food
The universal eggs are the richest sources of vitamins, proteins, and minerals. They are boiled, poached, fried or scrambled. The raw yolk of the egg is widely eaten by the workaholics around the world. The yolk egg is known to improve HDL in blood that protects the heart during exercise.
List of Foods to Eat After a Workout
Food gives us energy and this energy is used by the body to perform the daily chore. Our body has the tendency to get tired after exertion. It demands the immediate replenishment of the energy after every workout. The fluids and the carbohydrates are the two vital nutrients that are needed post workout.
1. Sweet Potatoes, Post-workout Food
Sweet potatoes are stacked with antioxidant nutrients like beta-carotene. The beta-carotene protects the body against the free radical produced in the gym hours. They are the chief sources of carbohydrates, vitamin D, and potassium that boost the energy while relieving the muscle spasm and twinges that are occurred due to the workout.
2. Dry Fruits and Nuts, Post-workout Food
The nuts and fruits are the protein houses and build the castle for the complex carbohydrates. A handful of nuts soaked in water overnight must be munched all through the day for perfect health.
3. Orange Juice, Post-workout Food
It is extremely important for the body fluids to be flushed out at a regular interval.
Post workout, the body is subjected to absolute dehydration. At this juncture, it is highly recommended for the athlete to oxidize himself with surplus natural fruit juices that are rich in vitamin D and potassium. Orange juice imparts instant energy and builds the body fluid levels. However, the commercially available sports and energy drinks must be strictly ignored which has a negative impact on the body.
4. Cereal Cornflakes, Post-workout Food
Although cereal is a traditional breakfast food but it is actually good during any time of the day. Cereals work wonders as a post-exercise snack too. It is a rich source of carbohydrates, proteins, fiber and calcium that is vital for muscle recovery and energy.
5. Salmon, Post-workout Food
Salmon is the superlative source of mixed nutrient that includes proteins, minerals, unsaturated omega 3 fatty acids and essential antioxidants. Salmons and the other sea foods have anti-inflammatory properties that help in treating the inflammation of the muscles.
Kiwi fruit is capped with nutrients that include vitamin C, minerals, potassium, fibers and antioxidants that help eases out the acute muscle soreness.