The Best Diet to have Before and After Exercise
Maintaining a healthy body may be quite easy if you follow certain individually created rules aimed at maximizing the efforts and workout effects. Since workout goals are to reduce the body fat and also to promote growth or tone of the muscle mass, there are certain foods that can help you maximize the effects of the workout regime.
What to eat before a workout?
Definitely – Banana. Bananas are rich in fibers, C vitamin, B-complex, potassium and antioxidant chemicals. Studies at Harvard pointed out that a diet rich in bananas can decrease your risk of multiple health concerns. Furthermore, bananas can be a healthy source of energy throughout the workout session, making your organism feel energized. Moreover, bananas are rich in complex carbohydrates. That is a benefit considering that complex carbohydrates can be turned into glucose if necessary, in order to provide our brain and body with the necessary energy while working out. It should also be noted that the specific workout regimes require special food disciplines in order to maximize the workout efficiency. Also, a plate of hot soup may prove to be the best choice, since the soup is rich in vegetable essential oils, antioxidants, minerals, electrolytes and water.
What to eat after a workout?
After the workout session, your body is somewhat in a state of upheaval. Many tissues, hormones, and enzymes are working hard on maintaining the necessary body functions and balance. That’s exactly when the true effects of the workout are accumulated, for example body fat burning and others. It is necessary to look after what you eat in those moments, in order to avoid overeating and over-weighting the organism with unnecessary and excessive food products. The neutral, lite and healthy meals to eat after the workout session are various. The following are the most common:
- Chicken salad and roasted veggies – Chicken salad is rich in proteins and immunologically important compounds called Immunoglobulins;
- Eggs – Also rich in proteins, egg white, is rich in B2 vitamin. There are also significant amounts of selenium, D vitamin, vitamin B6 and vitamin B12;
- Fish products – Fish meat is rich in D vitamin, A vitamin, Calcium, and Magnesium.
- Oatmeal and bananas – Full of Magnesium, Thiamin, Manganese, Zinc, Phosphorus, and Iron.
- Cheese combined with veggies and fruits.
- Rice products – Rice is known as a voluminous neutral food that is quite low on calories.
- Cereals and milk – Milk is rich with proteins, Calcium and milk fat, that is very healthy for the organism. Furthermore, milk has quite an amount of Thiamin and B complex vitamins. Milk also has some Niacin, Pantothenic acid that is very healthy for the skin, hair, and nails.
- Protein and fruit shakes,
- Multi-grain, integral bread.
How much water should we drink?
It is very important not to neglect the water intake before and after the workout. Maintaining the proper hydration of the organism is an imperative, not only while working out. It is advisable to drink at least fifteen to twenty ounces – two to three hours before exercising. Additional five to ten ounces during the warm-up sessions (or twenty to twenty-five minutes before workout). Moreover, additional five to ten ounces every fifteen minutes during workout is advised, and finally eight ounces within thirty minutes after the end of the workout session.
Magical yogurt meals
One of the most important meals in relation to the athletic activities and workout are the yogurt energy and health bombs. There is a wide variety of products that fit in the category. However, the best ones are home-made remedies. Not only that they look stylish and healthy, but also they indeed are. Here are some of the easiest recipes to make a very tasty and healthy yogurt meal:
- Orange smoothie – Take two oranges and wash them thoroughly. Afterwards, blend them up in the blender. Add some dietetic yogurt, a few drops of cinnamon, and – boom! Energy bomb ready.
- Protein oatmeal – Mash some oatmeal with yogurt. Add a few drops of fruit nectar or juice, and some sliced up bananas.
- Blueberry and honey – Put some yogurt in the blender, add some blueberries and blend the mass evenly. Afterwards, put some integral cookies with a few drops of honey on the topping.
- Tufahia apple – Take some apples and remove the inside apple core. Put them in the casserole with some water at the bottom. Bake them on the medium temperature in the oven until they become slightly transparent. After cooling down, mash up the yogurt with almond, and pour it inside the apple core. Serve cold for the best results.
Walnut and strawberries – Take some walnuts, strawberries, blueberries, and yogurt. Arrange them in the bowl in a layered order: “Yogurt, Strawberries, Yogurt, Blueberries…”. At the topping, add a few fruits as decoration.