Losing weight is not dieting! Instead, make adjustments to your diet to ensure you get the right nutrients at the right times. The best way is to combine exercise with a healthy meal. Start by eating at the right time. Wondering what to eat before, during and after your workout? We have answers for you.
When it comes to having a lean body It’s not just exercise that matters. But also before and after meals. What we eat before exercising affects our performance. And what we eat after exercise helps build muscle mass and replenish depleted energy reserves.
pre-workout food for weight loss
A good pre-workout meal can effectively fuel your body with the energy it needs to perform. without problems with the gastrointestinal tract Without a healthy pre-workout snack? People may feel tired. which affects the speed and intensity of your workout. A sudden drop in blood sugar after exercise can lead to overeating.
Pre-workout meals should be balanced. These include complex carbohydrates, proteins, and fats. However, the snacks you eat will also depend on the type, intensity, duration, and time of your workout.
Healthy snacks that can be eaten before a workout include:
- Fruit smoothies (yogurt or almond/soy milk + one cup of seasonal fruit)
- Apple or pear with 1-2 tbsp peanut butter (almond or peanut butter)
- Bowl of Greek yogurt topped with granola and fresh berries.
- a mixture of a handful of nuts and a banana
- Homemade Granola Bars (Nuts, Seeds, Honey/Jaggery) and rolled oats)
- 3-4 rice cakes topped with 2 tbsp peanut butter
- Small bowl of oatmeal with peanut butter and fruit of your choice.
- A beetroot salad, juice, or sandwich is a good pre-workout idea. Because beetroot is rich in nitrates. This converts to nitric oxide and improves blood flow to the muscles and strength. Beetroot is also rich in potassium, which helps strengthen nerves and balance electrolytes.
The ideal time for pre-workout meals is 30 minutes to 3 hours. We may need to experiment to determine the best timing.
post workout food for weight loss
The body needs good food to recover after exercise. We should aim for a quick meal/snack 15-20 minutes after exercise. and followed up with a proper meal a few hours later.
If you want to maintain weight or lose weight Your post-workout meal should consist of complex carbohydrates (such as brown rice, oatmeal, quinoa, and millet) and protein (such as chicken, fish, tofu, eggs, legumes, and soybeans). Lentils and beans). The combination of these two macronutrients aids in muscle synthesis and restores lost glycogen stores in the body. If post-workout meals are your main meal You can have 150g of grilled fish/tofu/chicken with some brown rice/quinoa and sautéed vegetables. You can also have oatmeal and bean smoothies. Chickpea Salad, Boiled Egg Whites and Post-Workout Chicken Soup
Including a whey protein shake after your workout will help your muscles recover quickly. Whey protein mixed with water is an easy and ideal post-workout meal. Because it is quickly absorbed by the body and immediately works on damaged muscle fibers.
Having more muscle mass in your body allows you to burn more calories even at rest. which can greatly help you lose weight
