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Consuming the fitting vitamins earlier than and after exercising is vital, to be sure you’re correctly fuelling your exercises, whereas additionally serving to your physique to replenish following a gruelling session.
Right here, nutritionists David Wiener from health app Freeletics and Liam Mahoney, from main sports activities diet model, Grenade, share their high seven exercise meals:
1. Bananas
“Bananas are a fantastic, healthy source of carbohydrate which contain sugar and starch, acting as fast fuel for the body, helping you to stay active for longer,” says Wiener. “These sugars break down into glycogen which fuels your muscle tissue and boosts your vitality ranges.
“Bananas are also rich in potassium and magnesium. After a tough workout, when these mineral levels have dropped, it’s important to replenish them – and that’s when eating a banana can really help. Post-workout, your blood sugar levels will have also dipped, and these too can be boosted by eating a banana, or drinking a smoothie which includes this versatile ingredient.”
2. Porridge
“Porridge is an ideal pre-workout meal, as oats contain complex carbohydrates and are also a great source of the soluble fibre beta glucan, which can improve cardiovascular health and keep cholesterol levels low,” explains Mahoney. “Consuming oats round two hours earlier than exercising may also be sure that you fulfill your starvation throughout your exercise, while getting an excellent supply of slow-releasing vitality to maintain you going.
“Not only is porridge incredibly filling and easy to make, but it is also found to be a great carbohydrate source to eat after a workout as it contains essential vitamins, minerals, and fibre which can keep your hunger at bay later in the day. It can also help in refuelling depleted glycogen levels. You can eat your porridge hot or cold, sweet or savoury – there is no right or wrong way and the versatility of it is what makes it such an excellent addition to your diet when exercising.”
3. Candy potato
“Sweet potato is a great source of complex carbohydrate, which is low on the glycaemic index, meaning that it provides sustainable energy” says Wiener. “Candy potatoes are additionally wealthy in fibre, serving to your physique course of the sugars, leading to a gentle provide of vitality, for longer intervals.
“Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels. Sweet potatoes also contain vitamin C which helps to prevent muscle catabolism (the breakdown of muscle tissue).”
4. Excessive-quality protein snacks
“If you’re on-the-go or in a hurry, high quality protein snacks are essential both pre- and post-workout,” says Mahoney. “Consuming a high-quality protein snack, comparable to lean meat or plain nuts, earlier than you train will be sure that you’re adequately fuelling your exercise. If it’s your aim to construct lean muscle, then consuming protein earlier than you head to the health club is a good suggestion as it can assist to ship vitamins and oxygen to your muscle tissue.
“Protein is especially important to consume after a workout, too. During exercise, you are effectively breaking your muscles down and then letting them repair and adapt to become bigger and stronger and more efficient. If you’re exercising, and hoping to build muscle, it’s beneficial to supplement your normal intake of protein with additional food items such as protein snacks and drinks. Protein bars are a great way to get a lot of protein in a short space of time. I recommend the Carb Killa range from Grenade, which includes protein-packed shakes, bars and chocolate spreads containing 20% protein with 87% less sugar than other leading brands.”
5. Blueberries – “pre workout oats”
“Blueberries are a great complex carbohydrate which can provide the body with energy for workouts” explains Wiener. “Advanced carbs are essential, as they digest slowly, staying in your system for longer, leading to sustained vitality and endurance. As well as, blueberries include excessive quantities of water, which assist to maintain you hydrated throughout train.
“Blueberries also contain antioxidants such as anthocyanins that protect the body from oxidation. Oxidation (the primary cause of ageing) also occurs in the body from exercise, making blueberries a great food option post-workout to protect your body and skin from premature ageing. The high water levels in blueberries will also help to fight fatigue following a workout.”
6. Almond butter
“Natural almond butter is a great alternative to commercially sold peanut butter because it’s unprocessed and free from added salt, sugars and hidden fats. Almond butter is great for a pre-workout snack, as it contains good amounts of healthy fats and protein, making it a suitable energy booster,” says Mahoney. “Almond butter can be identified to have a excessive calcium and copper content material, which play a job in mind cell communication and in preserving your nervous system useful, whereas calcium additionally aids muscle operate and maintains bone energy – superb for individuals who practice intensely. Its skill to assist your physique regulate blood sugar ranges additionally makes it an excellent supply of wholesome fat, preserving starvation at bay all through your exercise session.
“Post-workout, the high levels of protein and carbohydrates in almond butter can help boost your energy levels and maximise muscle repair and recovery.”
7. Cacao
“Cacao contains two natural stimulants, caffeine and theobromine, which provide long lasting energy – perfect pre-workout,” explains Wiener. “Cacao additionally supplies the mind with a lift of dopamine which may enhance temper and motivation, serving to you to really feel extra targeted within the health club.
“Post-exercise, cacao is also brilliant, as it contains anti-inflammatory properties which can aid recovery. The stimulants also help to boost and replenish energy levels, which could be lagging after a tough workout.”