Every year resolutions are made get fitter or leaner with gym memberships increasing in the earlier months of the year. Even as you pour your heart out into a workout, you need to make sure that your diet compliments your workouts for maximum benefit.
Eating a good meal or snack before a workout will keep you full and give you the energy you need to maintain a steady pace during the workout. Some of these foods will also help you recover after your workout, helping to build muscles and reduce muscle aches.
Remember that the size of meal you eat before a workout depends on how much time you have before you begin. Lighter snacks are best eaten at least 30 minutes before a workout. A meal is best saved for at least 90 minutes before you work out.
Below are some pre-workout foods.
Oat porridge contains slow-releasing carbohydrates that will help maintain your energy levels throughout your workout. They also contain fibre and Vitamin B. Prepare your oats with some apples or bananas.
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Whole grain bread
A slice of whole grain bread topped with some mashed avocado or hard-boiled eggs makes for an excellent, filling, pre-workout snack. Alternatively you can top the whole grain bread with lean meat like turkey or chicken.
Fruit and yoghurt
This combines protein from the yoghurt and carbohydrates from the fruit. Carbohydrates give you energy to exercise while proteins help with muscle repair.
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Bananas contain potassium which is essential for muscle and nerve function.
If possible use alternatives to regular milk like almond or soya milk when you’re making the smoothie. Add fruit and vegetables and drink half before the workout and the other half afterwards.
Eat a combination of nuts and fruit (even dried fruit) to give you the required proteins and carbohydrates.
Alternatively you can eat apple slices and peanut butter for the same results.
Half a sweet potato gives you carbohydrates while also keeping your calorie count low.