Pre-and post-workout meal guide

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 Pre-and post-workout meal guide


Here is a reality no one at any point prefers to hear: All your diligent effort in the gym is multiplied by zero if you don't have legitimate pre-and post-exercise nutrition. The intake of supplements will decide how long and hard you can train in the gym and how well it recuperates from a hardcore training program, define areas of strength for you, and how great you'll look at the decided time. 


Similarly, as you wouldn't place bad quality gas in an extravagant vehicle, you want to ensure the fuel (otherwise known as food) you're placing in your body can help it with performing at ideal levels. What you eat before and after workouts can be the contrast between reaching your milestone or the lifting stage.


If you’re looking for a pre-workout and post-workout meal guide, you are for sure at the right place. In this article, we will have a thorough discussion about the meals you require before and after your workout, the importance of nutrition, and the tip to make the most out of your fitness struggle.

The best pre-and post-workout macronutrients 


There's no enchanted recipe for pre-or post-exercise macronutrients (protein, carbs, and fats). What works for one individual won't work for another, and your eating plan will vary depending on your height and weight, your objectives, and your dietary patterns.


Before getting any further we can categorize the group of people who exercise with an empty stomach. 

 

Can you train with an empty stomach?


Many will prefer to work out with an empty stomach due to multiple beliefs or reasons. It might be a case because they are trying out intermittent fasting or they do not like the feeling of exercising with a filled stomach. 


After a whole research procedure, it was suggested that fasted training is a good strategy for enhancing fat adaptation and metabolic flexibility. It is advised to train low which means to train empty stomach or have a low carb meal before work out session. Due to this individuals will have stable blood glucose and lower insulin in such a case they are more likely to burn fat.


With that being said, do not assume that fasted training will provide you with magical results. One study showed no difference in body composition between people who trained fasted  

and the people who had a feast prior to training. Another study showed that fasted training does not burn fat quickly. It is best to have a low carb meal if you are gaining, losing, or cutting but fasted training should be according to the workout you do, especially high-intensity workouts require to have a meal an hour or 45 minutes before. 



Macronutrients 



Coming down to suggested macronutrients, the word suggested is added before macronutrients because it highly depends on a variety of factors. Most importantly, it depends on how intense your workout is and what are you exactly training for. The suggested best way out from nutritionists is (a general guide about it); medium protein, high carb, and low fat. An individual requires anywhere from one to four grams of carbs per kilogram of body weight, and 20-30 grams of protein per meal, with the rest of your calorie intake from high-quality fats.


Protein after a workout is a must, but you don’t have to take it right after your last set. Leave your body for 5-7 mins to get back to normal and then have your proteins. Now you may question why proteins? It is because during workouts your stress your muscles which creates microscopic tears in your muscles and they need to rebuild. Here protein plays the role of providing macronutrients for rebuilding your muscles after intense physical labor.


Just like proteins, carbs help to replenish glycogen which further provides energy for your muscles.


Samples of pre and post workout meals

  • meat, rice, vegetables 
  • Oats, greek yogurt fruit 
  • eggs spinach and potatoes
  • smoothies with berries avocado or nut butter and protein powder 
  • greek yogurt fruit and grain free granola bars
  • a protein shake made with bananas, nuts, whole milk and a scoop of peanut butter or nutella 

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