For true endurance workouts lasting an hour or more, consume a meal or snack containing at least 300 calories and a good source of carbohydrates. Consuming carbohydrates before your training allows you to exercise at a higher intensity for a more extended period. Furthermore, morning exercisers must raise blood sugar levels to provide much-needed energy to get the most out of a workout. Read more on https://malepatternfitness.com/ for elaborated information regarding protein powders, milkshakes, and the scrumptious diet you need to follow this winter.
After a workout, rehydration with water is most important, followed by refilling depleted carbohydrate stores (glycogen) and getting enough amino acids from protein to stimulate muscle growth and repair. It’s critical to replenish carbs within the first few hours after exercise because the body is primed during that time to store carbs as fuel in muscles for later use. After exercise, we can use this as 15 to 25 grams of quality protein with 0.5 to 0.75 grams of carbohydrate per pound of body weight.
Keep in mind that if you’re exercising to lose weight, you’ll want to reduce the calories in your meals and snacks while maintaining a similar carbohydrate-to-protein ratio.
With these guidelines in mind, here are some foods to consider for pre-and post-workout nutrition, as well as how to enjoy them:
- Beets
- Eggs
- Greek yogurt
- Watermelon
- Pistachios
- Salmon
- Berries
- Turkey
Beets
Beets contain unique compounds known as nitrates and betalains, which can help the body transfer oxygen to muscles more efficiently, aid in muscle contraction, lower blood pressure, and act as powerful antioxidants. Beetroot juice and cooked beets have been shown in studies to improve performance when consumed before exercise, but they also have post-exercise benefits.
Eggs
Nutrient-dense eggs are considered a “perfect protein,” which means that the protein found in eggs has the highest biological value and serves as the gold standard against which all other proteins are measured. Because eggs contain all nine essential amino acids, eating an egg-based meal after exercise can aid in the repair of body tissues and the development of muscle strength.
A large egg contains 70 calories, 6 grams of high-quality protein, and 5 grams of total fat. Athletes are encouraged to consume 20 to 30 grams of protein at each meal (especially after exercise) to promote muscle repair protein synthesis.
Greek Yogurt
Plain, non-fat Greek yogurt has an ideal protein-to-calorie ratio, with 14 grams of protein and only 100 calories per 6 ounces serving, making it a great post-workout treat. Greek yogurt is a convenient, portable snack that you can eat after working out or make delicious recovery drinks.
Watermelon
Watermelon slices are a common sight at most endurance events, which comes as no surprise. Because the sweet fruit contains 92 percent water, it is an excellent choice for rehydrating. Watermelon has only 80 calories per cup. The fruit contains vitamin C, lycopene, potassium, and vitamin A.
Furthermore, L-citrulline, an amino acid found in watermelon, has been shown in studies to help maintain healthy blood vessels, increase nitric oxide, and improve blood flow. Athletes in a study reported up to 40% less muscle suffering 24 hours after exercise compared to athletes who did not consume watermelon juice.
Pistachios
With more people interested in plant-based diets, roasted pistachios are an excellent vegetarian/vegan post-workout snack because they contain all nine essential amino acids. A one-ounce serving (about 49 pistachios) contains 6 grams of protein while only consuming 160 calories. They’re also high in other essential recovery nutrients like potassium, which aids muscle function. A serving of these tasty nuts contains the same amount of potassium as half a large banana and 3 grams of filling fiber.
Salmon
Salmon is best known for being high in heart-healthy omega-3 fatty acids. While fat is often maligned, good fats, such as those found in salmon, play an essential role in hormone production – think testosterone and growth hormones – and can increase muscle growth and strength gains. Furthermore, omega-3 fatty acids have been shown to improve glucose tolerance and promote lean body mass.
Furthermore, the good fat found in lean protein helps raise your metabolic rate, which can aid in the loss of excess fat and the development of lean muscle mass.
Berries
Berries are high in immune-boosting, disease-fighting antioxidants, which can help reduce the oxidative stress that the body experiences after vigorous exercise. Berries’ antioxidants help mitigate the high level of oxidative stress that leads to additional muscle tissue damage associated with strenuous exercise. Fortunately, studies show that increasing your intake of antioxidant-rich foods like berries reduces exercise-induced muscle damage and inflammation caused by free radicals.
Berries are rich in antioxidants and provide a good quantity of carbohydrates, which helps refute muscle glycogen. One cup of fresh berries contains approximately 20 grams of carbohydrates.
Turkey
Turkey is a low-cost source of high-quality protein that contains the essential amino acids your body requires to recover from a workout. Protein requirements differ depending on the sport and how long you’ve been training, but as a general rule, endurance athletes require 1.2 to 1.4 grams of protein per kilogram of body weight. In comparison, serious strength athletes need 1.6 to 1.7 grams of protein per kilogram of body weight.
Furthermore, for athletes attempting to maintain lower body weight, a higher protein diet may aid in the retention of muscle mass while lowering body fat levels.