It doesn’t matter if you are going to do cardio or strength training, you should always make a point of balance in their food between protein and carbohydrate mixture. Note especially that in the strength exercise can break down muscle tissue by creating micro tears. Once you have finished a cardio session, you need to consume mainly carbohydrates, preferably with a high amount of fiber. Once you have completed your strength training, you will need to consume a combination of carbs and protein, eating foods rich in protein is essential for a good muscle development. After your strength exercise, you must wait at least 30 minutes before you can eat something, so that your blood will not be away from your muscles too fast. Post workout fatigue can also sap you if you do not replenish your body with nourishing foods. Best Post Workout Foods Fruit With Low Fat Yoghurt A big, wholesome bowl of fruit with low fat curd or yoghurt is just what your tired and aching body needs. Choose any fruit like bananas, mangoes, chikkoo or apples that help to replace the loss of salts from the body and are loaded in vitamins and minerals.
Dried Fruits Or Nuts Eat a small bowl of a variety of nuts like walnuts, almonds, dates, raisins and dried apricots. Chicken, Cheese And Lettuce Sandwich Buy a loaf of multigrain bread, put in a filling of curd, and shredded chicken.
You can add some cheese and shredded chicken to your omelette to make it more wholesome and nutritious. Fruit Smoothie A fruit smoothie is another interesting way of enjoying a post workout meal.
You can add just a dash of honey to sweeten the smoothie though this is really not required. Cheese And Crackers If you are craving for something salty after a workout, cheese and crackers are your best bet. Energy Bars While this is not one of the best options, you can choose from an assortment of healthy energy bars, which give you the right amounts of protein, carbs and essential fats. Idlis With Vegetable Stew Have an energizing breakfast of idlis with a thick vegetable stew as a healthy breakfast option after your morning workout. Stir-Fry Veggies With Fish Have a generous helping of stir-fried vegetables that have been fried in olive oil. Peanut Butter Sandwich Peanut butter sandwich is another way of kick starting your day after an energizing workout. These are some of the delicious post workout food options that you can have after a tired and hectic workout.
Weight lifting helps build muscles, but it also breaks down proteins and glycogen, which must be replenished for effective muscle growth. Eating lean proteins such as chicken, salmon, eggs, and low-fat dairy with a healthy carbohydrate source like quinoa or brown rice will help boost your muscle growth. For best results, avoid fatty foods so the protein and carbs can do their job more effectively. It might seem tempting to skip the post-workout meal or snack, but don’t neglect this important step.
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To learn more from our gynecomastia experts, visit our New York or Long Island AAAHC Accredited facilities to schedule your free consultation with our gynecomastia experts. When starting an exercise routine it is important to learn how to nutritionally prepare before, during and after exercise. Choosing the right foods to go with exercise is all about maximizing the effectiveness of the exercise sessions. The American Heart Association has a great article with some great tips for the perfect foods before and after workouts. Ita€™s best to keep this general due to the fact that different ages, body types, workout regimens and exercises (as well as duration) can all have an impact on the types of foods you eat as well as the portion sizes. You can create great pre exercise snacks like fruit salad with fruit yoghurt or have a fruit smoothie or milk shake. Oatmeal is a great pre-workout food that has complex carbs that provide consistent energy throughout the workout. Greek yoghurt with fruit salad is an ideal food post exercise as it has double the amount of protein as well as less sugar and sodium than regular yoghurt while also being a great source of carbs. Carbs, nutrients and proteins are also important for after exercise to help in muscle recovery. You can always rely on fruit yoghurt and a cereal bar or a banana fruit salad with fruit yoghurt, which can work well for post-exercise snacks at lunchtime. Having a salad post exercise introduces enzymes to help the body break down nutrients that can then be sent to the muscles. Post exercise meals with other lean proteins like salmon and turkey are both easily digestible to get those nutrients absorbed more quickly.
While these are only a few of the best foods for before and after exercise, ita€™s important that they be part of a fully realized nutrition and workout plan that fits the goals and needs of the individual. There are three kinds of nutrients you should consume: protein, carbohydrates and water to refill your body. The healthiest foods to take in simple carbohydrate are the fruits as they contain fructose.
Good source of complex carbohydrates are sweet potatoes, hummus, whole grains, cereal, pasta, brown rice and again fruits. Great protein sources are fish such as salmon, poultry like turkey or chicken breast, eggs, milk products and nuts. Before you work out it is a good idea to fuel your body with carbohydrates as a quick source of energy. During exercise, hydration is important and, after you finish your workout, your body will need to refuel. In order to get the most out of your workout, take the time to learn the basics of what your body needs, how it utilizes energy and how you can provide your body with that energy.
If you can learn these things you will be able to make your workouts more effective than ever. Before engaging in strenuous activity, it is important to fuel your body with a source of energy. Foods like bread, pasta, cereal, rice and vegetables are a good source of carbohydrate that can be used as a quick energy source just before a workout. In order to get the most out of your pre-workout meal you should eat a meal that contains moderate levels of protein and carbohydrate, low levels of fat, low levels of fiber and some liquid.
Hydration is incredibly important for exercise, both before and after the fact as well as during the workout itself. In order to ensure that you are properly hydrated for your workout you should drink at least 16 ounces of water about two hours before you exercise.


When it comes to hydration during and after a workout you may be wondering whether it is better to go with water or a sports drink.
Sports drinks provide you not only with fluid but also the carbohydrate and sodium your body needs to rehydrate.
If building muscle is your goal, it will be especially important for you to consume a significant amount of protein immediately after exercising. Protein is what your muscles need in order to recover from the workout and to grow – after a workout is the optimal time to deliver that protein. After a workout, your body doesn’t care where the protein comes from as long as it gets it. If you don’t like protein shakes, eating a few hardboiled eggs or downing a glass of chocolate milk will serve the same purpose.
Consuming some kind of carbohydrate in conjunction with protein within 15 to 30 minutes after exercise has been shown to speed recovery. After an intense workout you need to consume enough carbohydrate to produce a substantial insulin release in order to encourage glycogen storage and protein repair. Unless you engaged in a particularly long or strenuous workout, 1.2 grams per kilogram of carbohydrate may be excessive and the extra could be stored as body fat. Stir-Fry = Chicken or shrimp stir-fry is an excellent post-workout meal because it provides the ideal proportion of carbohydrate to protein without a high fat content. Hummus = Not only is hummus a tasty snack, but it is also high in protein and carbohydrates. Bagel with Peanut Butter =  A whole wheat bagel is a great source of complex carbohydrates while peanut butter provides a number of essential minerals.
Seafood and Mashed Potatoes = Seafood is known for its high protein and omega-3 fatty acid content which makes it something of a super food. Cereal and Milk = While you should generally steer clear of sugary cereals like Lucky Charms, a good whole-grain cereal with skim milk makes a great post workout snack.
Egg White Omelet == Eggs are an excellent source of protein but whole eggs are also fairly high in cholesterol. Protein Fruit Smoothie = Even if you don’t purchase a post-workout drink mix you can still whip up something yourself. Chocolate Milk = Because chocolate milk is fairly high in calories, it is not something you should consume in large quantities on a regular basis. Engaging in regular exercise and strength training is important to keep your body fit and healthy. To ensure that your muscles recover properly and grow from all of your hard work you need to provide your body with the optimal balance of carbohydrate and protein within 30 minutes of finishing your workout.
You should also know that you have to eat well and healthy, and your body will have the energy you need to exercise and stay for everyday tasks of life.
Determine the percentage of carbohydrates and proteins you eat regardless if you do cardio or strength exercise and the level of intensity at which you plan to work. If you plan to work at a low intensity level, you should keep your pre workout meal maximum at 200 calories or less. Doing this will give you a longer continuous power for additional carbohydrates with protein indicated to keep their muscles without injury while exercising. Whenever you exercise, either cardio or strength, depletes your energy in the form of glycogen. Ideally, you should be gorging on a small but wholesome meal, which is high on protein and carbs.
Use two egg whites and whisk the egg with some olives, mushrooms, onions, tomatoes and coriander. Enjoy this gooey and sumptuous omelette, which fills you up well after a gruelling workout session. This is a good option after a morning workout especially if you are heading for office and are running against time. Top it up with some nuts for a good dose of essential fats.  You can also add a scoop of protein powder to this if you are into serious bodybuilding. Take a thick slice of parmesan cheese and have it with 2-3 whole-wheat crackers for a good dose of energy. Ask a nutritionist to help you assess the nutrient quantity of energy bars so that you do not have to load up on extra and empty calories. Idlis are rice cakes that are full of nutrients while the thick stew will give you essential minerals, vitamins and protein.
Have it with spinach or mixed vegetables along with a serving of bread or chapattis for post work out nutrition. Put 1-2 teaspoons of peanut butter on two thick slices of whole wheat bread and munch away to glory.
The best way to regain muscle following a workout is to eat a combination of protein and carbohydrates.
Your body needs fuel within an hour or two (preferably as soon as possible) of completing your workout to help your muscles recover and grow. Skipping meals can actually force your body to dip into burning muscle for energy, which is probably not the result you are aiming for.
The goal is to help to prepare your muscles before, and aid in repairing them after, training sessions.
When it comes to fueling up before exercise, youa€™ll find the usual suspects such as healthy carbs like whole-grain cereals (with low-fat or skim milk), whole-wheat toast (without the fatty cream cheese), low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
The ideal scenario is to have nutrients such as proteins, vitamins, and minerals as part of pre and post exercise snacks and meals. A bowl of oatmeal with fresh fruit provides some nice carbs while the fruit helps with hydration.
For a little more substantial lunchtime post exercise snack, a whole wheat tuna fish, hummus and spinach sandwich fills the bill.
Both tuna and grilled white meat chicken are low in calories but high in protein and carbs. You can add things like pineapple and kiwi for their anti-inflammatory properties and ability to break down amino acids.
Milk is great at rehydrating the body post workout as it stays with the body longer than water or sports drinks.
Whether or not you are a personal trainer, ita€™s all about balancing exercise and nutrition to ensure that we can attain and maintain health goals that will help us to enjoy life to the fullest.
Most of the cases they think, they must not eat anything after an ab workout as it will spoil the results.
I know, there are so many sport drinks and others, but most of them contain artificial components.
Muscles are built up from amino acids, and this sort of nutrient is needed to rebuild muscles again.
To provide your body with the energy it needs you will need to eat a meal or snack that contains carbohydrates, healthy fats, lean protein and fluids (ideally water).


Lean protein is important for helping your body to build muscle and to produce healthy blood cells – during your workout, those blood cells will be put to work delivering oxygen to your muscles. Stick with something your body is used to like a grilled chicken sandwich rather than fried fast food and a soft drink. As your body works, you will be sweating – water is the body’s cooling system and, without it, your body could easily overheat. To ensure maximum hydration, weigh yourself before you exercise and again after your workout – drink 16 ounces of water for every pound lost during the workout (this will be water weight). If you plan to exercise for more than 60 minutes at a time, or if you are working out in hot or humid conditions, you may want to opt for a sports drink.
While eating a high-protein diet in general will help you to gain muscle, after exercise is when that protein will be most beneficial.
Ideally, you should consume at least 10 to 20 grams of protein after a rigorous workout or bout of weight training to provide your muscles with the protein they need to grow and recover. Many athletes and body builders opt for protein shakes which are designed to deliver the ideal balance of protein and carbohydrates to your post-workout body. If you do opt for a protein shake, look for a product that is made from either whey protein or milk proteins.
Load up your stir-fry with fresh vegetables and rice to provide your body with the carbohydrates it needs to refuel.
This is an especially good option for individuals who do not eat meat because hummus is completely vegetarian. If you are looking for a low-fat option, switch to almond butter rather than peanut butter. Tuna is low in fat but high in protein and omega-3 fatty acids while crackers provide plenty of carbohydrates. Whole-grain cereal is an excellent source of fiber and carbohydrate while the milk will provide you with easily digestible protein. In order to get the benefit of the protein from eggs without the fat, make yourself an egg white omelet after a workout.
A fruit smoothie with a scoop of whey protein is a delicious way to provide your body with the carbohydrate and protein it needs to refuel after an intense workout. If you do not know what to eat before, during and after your workout, however, you may not get the full benefit of that exercise. To make a better exercise, you should eat before and after your workout, this is very important. If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories. The brain and central nervous system depends on the glycogen as their main source of fuel, so if you do not replace it after exercise, your body will begin to break down the muscle tissue into amino acids, to then convert it to fuel used by the brain and central nervous system. Protein is the key here for muscle repair, as you do not want muscle breaking down further to create fuel instead of lost glycogen. You need protein to rebuild and repair this these tears so that the muscle can increase in size and strength.
It is a power packed meal, full of carbs, essential fats and the right quantity of protein.
Nuts have omega-3 fatty acids and other healthy fats that reduce overall cholesterol levels and help you to lose weight. You can add some shredded chicken or turkey to your crackers for upping your protein quota.
Have a palm sized fish fillet with the vegetables to complete your post workout protein requirements. Make sure you do not load your pancakes with butter or syrup though a small spoon of peanut butter is a good option.
To the pizza, add a home made tomato puree topping and a generous seasoning of vegetables like mushrooms, olives and peppers.
Although it may be tempting to grab the first thing in the fridge or skip eating altogether (in an effort to boost weight loss), here are some basic tips for fueling up properly after a workout.
You can try just having the banana with some mixed nuts and water or something like having whole wheat toast with sliced banana and cinnamon. Ita€™s also rich in electrolytes such as potassium and sodium, which the body loses through sweating.
That is not what we want, so eating the right types of things after your training is crucial. Simple ones boost the sugar level of your body fast while complex ones provide energy for long term. So, we should take in protein which will be broken down into amino acids which will be used for muscle rebuilding.
You need to consume less sugar-rich and fatty foods, and you need to eat more which help to boost your metabolism.
Check your local grocery store for flavored hummus or make your own at home and serve it with whole-wheat pita or sliced veggies. Almond butter contains monosaturated fats as well as potassium which will help with electrolyte balance.
Rather than going with prepared tuna salad that may be heavy on the mayonnaise, whip up your own tuna salad using a little olive oil, lemon juice and mustard for flavor.
To switch things up once in a while, try substituting a baked sweet potato for the mashed potato.
Fill the omelet with fresh veggies like spinach which has been shown to speed muscle growth. For the fruit, go for bananas or mango and, for the protein, choose whey protein, Greek yogurt or skim milk.
Chocolate milk drinks that have been formulated for post-workout recovery provide the optimal blend of carbohydrates and protein that your body needs to recover. Carbohydrates not only replace the lost muscle glycogen, but which will also help to get protein in muscle cells that synthesize the structural protein, or the muscle itself. Here are some of the snacks that can help you recover from an intense workout session and prepare your body for the next exercise session.
The first thing to remember is that you should try to eat at least 30 minutes beforehand (regardless of the activity) and 30 minutes after.
If you eat too much, your body will concentrate on digesting, so you will not have energy for the exercises. Cheese and curd have calcium and protein while the bread and chicken give you healthy carbs and proteins.
This is one healthy way of fulfilling your pizza craving without adding up on the calories.



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