What you eat before and after a workout can help you build muscle, improve endurance, and speed up recovery.
Food can be fuel when you’re looking for gains or your best friend when you’re trying to lose body fat. The right foods, at the right time, can do wonders for your #bodygoals.
Before your workout…
Eat a well-balanced meal made up of lean protein, complex carbs, and healthy fats. “The ideal ratio of a pre-workout meal should be 40% protein, 40% carbohydrates, and 20% healthy fats,” advises Crystal Mason, a Cape Town-based nutritional consultant.
Try these meals:
Oats with almond milk and whey protein. Oats and almond milk provide a slow release of energy, which is important to keep you going at a steady pace throughout your workout. Whey protein contains essential amino acids to increase endurance during workouts, and is crucial for muscle growth and maintenance.
Banana bread with sugar-free peanut butter. This meal is great for sustained energy, and contains enough carbohydrates to last for an hour’s worth of training. Bananas are high in potassium, which can help reduce muscle soreness and exercise-induced fatigue. The healthy fats from the peanut butter are good for a quick energy boost, and can prevent muscle breakdown.
Chicken breast, sweet potato, and avocado. Chicken is a good source of muscle-building protein. Sweet potato is a healthy form of carbohydrates, plus it has a low glycaemic index, which can maximise your body’s fat-burning potential. Avocado provides energy, and helps maintain insulin levels.
Tip: Eat your pre-workout meal about an hour before you start training. This will increase your energy levels and stabilise your blood sugar levels in order to perform at your best. It will also allow time for total digestion. If food isn’t digested properly, you may end up feeling nauseous. This can also happen if you eat large portions of food, so avoid eating too much before a training session.
After your workout…
“For any type of training, whey protein is still the best post-workout option to recover the quickest,” says Bernadette Beyer, a nutritional consultant from Cape Town. “Whey protein is fast absorbing, which is crucial after an intense training session.”
Recharge with this…
Blend whey protein and skim milk to replenish your muscles. Avoid 2% or full cream milk as the fat slows down the absorption of the protein and carbs in the milk. You can also mix whey with water instead. Other ways to get your whey in is by adding it to pancakes or smoothies.
Tip: “Post-workout meals should be eaten 30 minutes to an hour after training for adequate muscle recovery and glycogen replenishment,” suggests Mason. It will also help maintain lean muscle mass and promote fat loss.
Avoid anything with fat after any type of training session. This will slow the absorption of vital nutrients and glycogen to depleted muscles, which is important for optimal muscle repair and recovery.
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