Pre-Workout Foods That Build Endurance

Fresh Fruit

Fresh fruit is a class pre-workout staple for a reason. It contains natural sugars and offers a range of medium to high glycemic index carbohydrates, meaning it will give your blood sugar a nice boost. Fruits are perfect to eat before shorter workouts that are of an intensive nature.

Yogurt

Yogurt is another one of the most excellent pre-workout foods because it is full of healthy protein, and the options are limitless. The carbohydrates in yogurt are on the lower end of the glycemic index, which makes it a great snack for longer endurance workouts, but if you pick a yogurt with fruit at the bottom, it’s a great fuel for high intensity, brief workouts as well! You can’t go wrong here!

Fresh Juice

Fresh juice, if sipped for at least thirty minutes before a workout and followed by some water, is an excellent energy booster to imbibe before you exercise. Most freshly squeezed juices contain high glycemic index carbohydrates, so you’ll get that quick boost of energy, and following it up with some water will help prevent any unwanted cramping. Do note that it’s always better to enjoy raw fruit over fruit juice since juice delivers a high sugar content without the fibre of fruit, but as mentioned it can give you a good energy boost to carry you through your workout.

Energy Bars

Some energy bars are an excellent pre-workout snack, but you have to read the label carefully. Any bar that has over 5 grams of fat, 5 grams of fiber, or 10 grams of protein is better after you work out, since the body has a tougher time digesting fat and fiber. Otherwise, shoot for a protein bar with around 40 grams of carbohydrates an hour or two before you engage in exercise and feel fantastic afterward. Once again, remember that a lot of the energy bars you’ll find are packed with added sugar, which is not something you want to include in your pre-workout foods.

Bagels

If you’re going for a morning workout, a bagel is a great option, especially if it is whole grain. Whole grain bagels give you carbohydrates that are on the lower end of the GI spectrum and help you power through a longer workout.
Full article

5 BEST FOOD TO EAT POST A RIGOROUS WORKOUT SESSION

Much has been talked about fitness and healthy lifestyle, health and exercise. But what about the nutrition? Healthy food is the only key to achieve the desired results from your rigorous workout sessions.

Sweating hard in the gym cannot make you fit alone. There are several other essential things that need to be kept in mind. Your dietary chart matters. Hitting the gym with an emptied stomach is as stupid as starving yourself after coming back from your workout. It is of no use.

There is a lot of misconception regarding the consumption of food after exercise. Eating the right kind of food after a workout is what your body requires.  Eating a proper nutritional meal within 20-60 minutes after working out will help your muscles repair faster.

Pre-workout and post-workout meals are cardinal and shouldn’t be skipped. However, eating the right stuff is also vital. That will aid your transformation process in many ways.

Having a balanced and nutritional meal post workout will help you get rehydrated because obviously, you’ve just lost tons of water in the gym. The body must be kept hydrated.

While working out your muscles are damaged and for the reparation of the same, loading your meal with protein and carbohydrates is again very crucial.

In spite of everything, the point in question is what your post workout meal should contain?

It should consist- Protein, carbohydrates and fats. Keeping all this in mind here are THE 5 BEST FOODS TO EAT POST A RIGOROUS WORKOUT-

EGGS- Needless to say, eggs are the biggest source of protein and therefore top the list of best post workout foods. For various reasons, it has been one of the most favorite food items for those following a healthy diet.
Eggs are loaded with all the nutrients your body craves for, post workout. Although the egg white is filled with protein, the yellow ball within the egg, called yolk contains fat and cholesterol. Those who are on a restricted calorie intake diet must refrain from eating the yolk. Nevertheless, consumption of whole eggs too is quite beneficial for your body.

SALMON- A grilled or smoked piece of salmon is not only packed with protein but also contains omega 3 fatty acid which is important in increasing the pace of protein synthesis. Therefore, considering it is anything but bad. There are a lot of stigmas associated with fats. Let us clear the air of doubt, not all fat is bad. Timing is the real hero. Consuming food such as salmon that is rich in fats after work out can help in reduction of the pain caused by the rupturing of muscles; hence they repair the damaged muscles and increase the level of glycogen as well.

OATMEAL- To add some carbs in your post-workout platter, oatmeal can be an ideal choice as it aids in repairing the damaged muscles. It helps to procure the depleted or lost glycogen during the workout. It restores the glycogen for the next workout session. Also, oats topped with milk and some dry nuts can help you balance your post workout meal as the ideal post workout meal should consist carbohydrates and proteins in a ratio of 2:1 or 3:1.

GRILLED CHICKEN WITH VEGETABLE SALAD- Chicken is a rich source of protein along with it iron, carbohydrates, phosphorus and selenium as also present in it in abundance. Pairing the grilled chicken breast with a lightweight dish such as a combination of nutritional and healthy veggies can do wonders to your recovery process.

FRESH FRUITS- Your body has drained all its energy in the form of sweat. Thus it needs to be refilled with glycogen which provides energy to the body. Eating fruits which are packed with fast-acting carbohydrates such as banana, grapes, watermelon and raisins can speed up your muscle recovery, refill glycogen and get your body ready to hit the gym again next morning.  Freshly prepared watermelon juice or pomegranate juice can also be a good idea.

Original source

Here are 5 foods not to eat before a workout

A person needs to eat well before a workout. However, there are certain foods that will cause you more trouble than good before a workout. Here are top five foods to avoid before hitting the gym:

1. Dairy
Eating/drinking dairy products before a workout could cause you digestive distress. It will only make you feel burpy and lethargic causing you discomfort during your workout. Always avoid dairy products before a workout.

2. Green bananas
Green bananas have high content of starch. Eating a ripe banana but with a green color before a workout cause excess gas and bloating. This is because they are hard to be digested.

3. Hard-boiled eggs
Boiled eggs contain protein but not carbohydrates that the body needs for energy. Proteins takes a long time to digest hence will cause bulk in your stomach. This will make you strain a lot during exercises. Eat boiled eggs after exercises to help in recovering.

4. Spicy food
You don’t want a heart burn during exercises right? Eating spicy foods before a workout might bring you one. During exercise, food in the stomach gets moved up and down. When this spicy food gets back into the esophagus, they cause a bad heartburn.

5. Energy drinks
Most energy drinks contain caffeine and sugar. These drinks can sometimes cause gas, bloating and fatigue when taken in a rush. Also, they are not good at keeping you hydrated which is the best thing when working out.

Source

Weight Loss: 5 High-Protein Post-Workout Snacks You Can Try

Post-workout foods: Here are some protein-rich snacks recipes you can try post-workout

 
1. Besan chila

 Besan (gram flour) is a very healthy flour to cook with and is packed with weight loss-friendly protein. Here's a quick and delicious recipe that is sure to impress.
2. Quinoa Pancakes
Quinoa is another recommended post-workout snack option for its high protein content. Try these easy-to-make pancakes topped with fresh fruits, for a more filling experience.

3. Spicy Soya Bhurji
This low-calorie protein-rich snack can be eaten alone or be used as a filling in sandwiches. If your spice tolerance is not that great, you can keep it mellow as well.

4. Grilled Herb Chicken Breast With Honey And Asparagus

A stellar recipe packed with the goodness of grilled chicken marinated in honey, thyme, lemon and served with crisp asparagus and potatoes. There, we saw you slurping!
5. Dailya

COMMENT

Daliya makes for an excellent source of protein. Daliya is also high on weight loss-friendly fibres and low on glycemic index. You can mix daliya with milk, or make it savoury.

5 Healthy Snacks To Eat After A Workout

1. Tuna Sandwich

A slathering of tuna spread over whole wheat or multigrain bread can do the trick. Tuna is a great source of lean protein and the combination of protein with carbs is great for recovery post exercise.

2. Apple And Peanut Butter

Slice an apple, spread peanut butter over it and eat up. It's a low-calorie snack and will work to build your energy when you're winded from working out.

3. Protein Shake

Now this is a no-brainer that fitness freaks swear by. Protein shakes do exactly what is necessary to rebuild the body's muscle and nutritive loss after exercise. Blend your protein powder of choice with a milk base and fruits and you'll be set for a couple of hours at least.

4. Eggs

Both, the white and yolk of eggs are packed with protein, potassium and minerals which help in overall muscle formation. Poach them, scramble them or fry them; whatever your method of choice, they make an egg-cellent snack.

5. Greek Yogurt

Yogurt isn't just filling but also aids in muscle recovery exceptionally well. Drizzle with honey and fruits for a complete meal that'll rejuvenate your body while tasting delicious.

Source