What to Eat Before and After Workout?

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Losing weight isn’t an easy task. It requires discipline, dedication and definitely motivation. But one of the main factors that we all forget is what you eat? Yes, if you have read our previous blog on how to stay fit without a gym, you would have read about 80/20 principle. 80% of what you eat and 20% of what you exercise contributes to weight loss or staying fit.

So, it is important that you focus on what all you eat pre and post workout. This values a lot for the proper functioning of your body as well as you would have the right energy all through the day.

So if you haven’t started following a food chart, then bookmark this post and find out the right foods that you should eat before and after a workout.

Why you should eat before a workout?

If you workout on an empty stomach your body will lose muscle mass and slow down your metabolism which in turn will make it difficult for your weight loss. So always eat half an hour prior to workout.

Foods Before Workout:

1. Oatmeal:  Oatmeal will keep the energy pumping into your body and it is all that you need to survive a heavy workout session.

Oatmeal has the good dietary fiber that is healthy for the body too.

2. Banana:
When you are late for your gym and have no time to eat, then grab a banana. It is chock full of nutrients, potassium that will act as the fuel for your exercises and as the body can’t store potassium for long, a banana will keep you strong all through your intense workouts.

3. Egg whites:

Ditch the egg yolk which can make you feel bloated up, instead opt for the healthy egg whites and get the right proteins for your body before your workout.

4. Dried nuts:
If you are focusing on losing a good amount of weight, then always eat a handful of dried nuts such as almonds, walnuts, pistachio, raisins, cashew nuts that will provide you instant energy and wouldn’t make you fatigue during your workout.


5. Whole wheat bread toast:

Wheat bread toast will give you the energy for your workouts and it has dietary fiber which is again good for health and weight loss. You can spread Greek yogurt or peanut butter and eat it before your workout.

Tip: make sure you eat 45 minutes before your workout.

Foods After Workout:

1. Fresh orange juice:

After 45 minutes to an hour of workout indulge in Vitamin C-rich fruit juices that will replenish the electrolytes in your body. Also, the fresh orange juice will keep you refreshed for the day.

2. Fruit smoothie:

For the days when you don’t like fresh orange juice, you can always make the healthy fruit smoothie with favourite fruit, reduced fat milk, yogurt and brown sugar. This smoothie would be fulfilling and will replenish your body with the right nutrients and supplements.

3. Oatmeal with Greek yogurt:
Greek yogurt is excellent for your body and when you mix it with oatmeal it will make your body stronger and healthy. Add some fruits and have it as your post workout meal and we bet you will love the taste of it.

4. Poha:

If you are looking for a traditional Indian food, then you can definitely have poha (flattened rice) that will provide your body with iron, proteins, carbohydrates. Make sure you add less oil and keep it healthy with rich vegetables.

5. Sandwich:
Add all healthy vegetables that would give protein to your body, such as carrots, cucumber, lettuce to the whole wheat bread and give your body the right carbs, nutrients, and proteins that it lost.

Always remember to eat within 15 minutes after your workout. The food will help your body rebuild the lost energy and keep your body healthy and strong. Also always indulge in protein and carbohydrate rich foods.  

Do you have a snack before and after your meal? Then share with us your favorite pre and post workout food in the comments below.

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