Consuming pre and post workout meals is very important for energy and fat burning purpose. Consuming the right pre and post workout meals can play a huge role to your workout as well as improving performance and results. In today’s article we will be referring about pre and post workout meal functions, meal timings and what you should be eating for best results. For More Fitness Tips Also Check Our Instagram Handle @beautifulyoufit
Pre Workout Meals
The role of consuming pre workout meals is to fuel the activity and gives your body what it needs to perform at its peak. In order to do this our body needs carbohydrates and proteins. Carbohydrates are the body’s quickest and easiest source of fuel. They are important for
- High Endurance training
- Explosive training like Sprinting, HIIT Workout and Weight lifting
- Intense Sports
The harder and longer your body is working, the more carbohydrates our body needs to keep going in its functions. There are simple and complex carbohydrates that work differently on your body. Read Also Eating Protein to Lose Weight & Natural Sources of Protein
Simple Carbohydrates
They are also called as quick carbohydrates as they are simple sugars that are digested rapidly, providing you with immediate energy. Examples include Bananas, apples, dried fruits, honey and fruit juices. Read Also Low Calorie Dinner Recipes For Weight Loss
Complex carbohydrate
Also called as slow carbohydrates that are slower to digest and they are a great source of energy for providing long lasting energy. Examples include Whole grains, lentils, beans, potatoes, broccoli etc.
Meal Timings
As complex carbohydrates take long time to digest they should be consumed 3 to 4 hours before the workout. Generally we prefer eating rice and roti along with dal during lunch timings so the workout timings should be consumed at 5 PM
On the other hand simple carbohydrates are easily digested as an be consumed as a snack between 4 to 6 PM and should be consumed 30 minutes prior to training but should not be consumed immediately before a workout as it causes digestive discomfort as it creates demands on body as our stomach is trying to digest the food and at the same time you are trying to push muscle to perform function.
If a long run like sprint session is performed which takes nearly 2 hours to perform then we need to fuel our body with both complex and simple carbohydrates. If we are performing for 45 to 60 minutes then a small snack with simple carbohydrate is enough to fuel the body.
Protein
Protein is also important along with carbohydrates. A little amount of protein consumption is very important before workout especially if we are doing weight training. When we perform strength training it tears the muscle fibres. Protein consumption leads to
- Repair the muscle fibres
- Helps in maintaining lean mass
- Promotes the building of muscle mass
- Helps us to train more efficiently
Here are the pre workout snacks that include a balance of simple carbohydrates and proteins
- Bananas
- Eggs
- Oats with gogi berries
- Peanut butter and banana sandwich
- Apples along with almond butter
- Handful of any nuts of your choice
Supplement can also be taken as a prework snack as it helps in enhancing the performance, improving strength, reduces fatigue and also increases lean muscle mass.
Caffeine
Caffeine is also taken before prework out it is found in coffee, tea, energy drinks and also in pre workout supplements. Consuming caffeine can help in improving performance, increases strength and power, reduce fatigue and stimulate fat burning. Have a cup of black coffee before 30 to 60 minutes before workout to give an extra boost performance.
Branched Chain Amino Acids
BCAA can be consumed pre workout and also during the exercise. They are a group of 3 essential amino acids namely leucine, Isoleucine and Valine. They cannot be produced by the body and must be consumed from the food. Consumption of BCAA helps in
- Boosting muscle growth
- Enhance exercise and performance
- Helps in weight loss and
- Reduces muscle soreness after workouts
Post Workout Meals
Post workout meals are equally important as pre workout because post workout meals helps to rehydrate and repair the body cells and also helps to replenish and recover it from workout soreness. Carbohydrates and proteins are equally important but protein consumption is more effective as it can
- Minimize muscle protein breakdown
- Stimulates protein synthesis which increases muscle mass
- Replenish glycogen stores
- Reduces muscle soreness
How Soon To Consume Post Workout Meal ?
It has to be consumed as soon as possible preferably between the first 60 minutes after the workout. Post workout meal is very important if our body is exhausted all its reserves during the workout session and it will resort to breaking down muscles in order to fuel itself. Most of fitness trainers consume protein shakes after workout as it is very convenient and gives immediate recovery and also a good balance of carbohydrates and proteins.
After consuming protein shakes it is equally important for us to consume the real whole foods because protein shake is only a supplement to replenish the body and cannot be replaced with real whole foods. After 1 to 2 hours consume a meal which is a balanced protein, starchy carbohydrates and even healthy fats Eating carbohydrates after workout will help in replenishing the glycogen stores and our body process the carbohydrates more efficiently in a 3 hour window post workout time.
Guidelines Of Protein And Carbohydrates
- Protein should be 0.25 per pound of your targeted body weight and
- Carbohydrates should be 0.25 to 0m5 grams per pound of your targeted body weight.
Post workout meals include:
- Post workout smoothie with the addition of protein shake to it
- Low fat chocolate milk
- Low fat yoghurts with berries
- Smoothie made with low fat milk and fruit
- A whole grain weapon with chicken and vegetables
Bottom line For Pre and Post Workout Meal
Your body needs carbohydrates and proteins pre and post workout for sustained energy, improved performance and for a better muscle recovery. Keep trying different meals and timings and see which suits your body depending upon the type of activity you perform. Its important to remember that the pre and post workout snacks should be a part of your total daily calorie intake.
Lastly staying hydrated before during and after exercise is very important as to properly fuel the body and achieve results. Dehydrating the body can drop in energy levels and can cause muscle cramps or muscle spasms. Consume at least 3 litres of water every day.
Frequently Asked Questions
The timings of post workout meals vary between 30 minutes to 60 minutes duration after the workout is completed. When carbohydrate intake is delayed by about 2 hours after workout completion then it can lead to lower rate of glycogen synthesis in the body.
The heat pre and post workout meals include eggs or only egg whites, whole grain wraps along with paneer and chicken, oat meal with fruits or even in the form of smoothie with the addition of protein powder to it.
Preworkout meals should be consumed 30 to 60 minutes prior to workout depending upon the body type and it should be mixture of both carbohydrates and proteins then refuel your body post workout same again after 30 to 60 minutes to avoid muscle soreness.
Pre and post workout meals masters a lot as per workout meals gives a kick to start to the body and prepare the body for it whereas post workout meals helps to replenish the body with lost fuels and avoid muscle soreness.
Generally a pre workout should be a snack which provides instant energy boost to the body. It can be a fruit or a protein shake and even a cup of black coffee which helps in boosting the metabolism and helps in maximum calories burn.
Post workout drink helps to recover from dehydration which the body experience during the workout and also helps to recover the muscles and help in muscle building and increase in protein synthesis. Post workout drink should be of branched chain amino acids which helps in improving the muscles faster.
