Pre- and Post-Workout Nutrition

So, you have finally joined the gym and are regularly putting in the work, following a structured workout plan, but are you getting your desired results? Are you successfully gaining muscle mass or losing the extra weight? If not then read till the end to know exactly what you are doing wrong and what needs to be done in order to get your desired results.

Before getting into the details, you first have to understand that only working out and spending hours in the gym won’t build you a proper physique, having a proper diet plan is equally important.

 Exercise amounts for just 30 percent of the process of building a decent physique, while the rest 70 percent is your diet. When we workout we are essentially breaking down the muscle fibres so that it can grow more, but if the body isn’t receiving the right building blocks to repair and rebuild the muscles how will it grow. Hence having a well structured and balanced diet is absolutely essential if you wish to transform your body and achieve that fit physique.

The most common question for most beginners is what they should consume before and after working-out.

Most of the time the answer depends on the person and the specific exercise routine he is following. But there are a few common facts that apply to both post and pre-workout meals, whether you are a beginner or a seasoned gym person.

Pre-workout meal:

Eating a healthy meal before and after workouts is essential to maximising your performance.

The best thing you can do for yourself while training, or joining an active lifestyle in general, is to get some well-needed energy that will make sure those endorphins don't go too long without being replenished!

Carbohydrates are the fuel for your body. And the harder your body works, the more carbs it needs to keep going.

So you might be asking, how long before a workout should you eat? Well it depends. But as a general rule of thumb, try to avoid eating just before a workout session, because while your muscles will try to grow, your stomach will try to digest the food simultaneously. This kind of multitasking within your body will affect your performance. And you will feel a general discomfort while  training if you eat too close to a workout.

Ideally speaking, it is suggested to fuel your body 1 to 2 hours prior to your workout, depending on how your body processes food. Try experimenting to find the perfect time frame that works best for your body.

Some suggestions for a quick pre workout meal:

Peanut butter and banana sandwich.

Greek yogurt along with your favourite berries.

Oatmeal and milk, along with some fruits.

Apple and almond butter.

A handful of nuts and raisins.

Check that each of the above suggestions include both protein and carbs. While carbs are the fuel, the protein is what helps the muscles rebuild and repair.

Post workout Meals

The body uses the energy it has stored in the muscles to power through the workout, but after the workout, it needs to replenish the lost nutrients in order to grow.

After a workout, focus on consuming enough proteins and carbs. The protein will help to repair and rebuild the broken-down muscles and in the process help them grow, and the carbs will help replenish the glycogen lost during the training.

To secure the maximum result try to consume your post workout meal, within an hour of completing the workout.

Post workout Nutrition:

Post workout smoothie ( a smoothie made with low fat milk and fruits)

Turkey on a whole grain wrap along with a decent amount of veggies.

Low fat yogurt with berries.

The above options offer carbs and protein, and are mostly convenient. If you are facing difficulties in getting enough protein into your body, try supplements like whey protein. But try to get as much nutrients from your diet itself, rather than depending on extra supplements.

If you want to achieve your dream  physique, just working out won’t be enough, you must supplement your exercise with proper nutrition. And the 2 main meals to maximise your output in the gym are the pre and post workout meals. Hence be sure to follow a decent diet plan, which will provide you all the nutrients that your body needs.