Eat before or after workout to lose weight

Eat before or after workout to lose weight

Let’s know about Eat before or after workout to lose weight. Exercising is an important part of a healthy lifestyle. Exercise is not just for reducing weight or reducing fat. Due to this, blood flow is better in all parts of the body, the flow of oxygen is correct, the skin remains glowing and digestion is also correct. That’s why everyone should exercise regularly. You do not even need much time for this. If you want to exercise only to stay fit, then 30-45 minutes workout is enough for you.

If you exercise regularly or are about to join the gym, then you need to pay attention to your diet because no matter what your fitness goal is, exercising without a proper and healthy diet will not help you. In particular, what you eat before and after a workout can have an impact on your ability to perform a workout, energy during a workout, and workout results.

Eat before or after workout to lose weight
Eat before or after workout to lose weight

We tell you what you should eat before and after working out so that you can avoid fatigue while exercising, stay hydrated and get the workout results you want. Let’s know Eat before or after workout to lose weight-

diet before and after workout

1. What to eat before workout

A. Carbs

B.Protein

C. hydration

2. What to eat after workout

A. eat as soon as possible

B. Carbs, Protein and Fats 

C. Drink water too

what to eat before workout

If you do not eat the right amount of food before the workout, you may have problems like fatigue, dizziness, laziness, vertigo, and exhaustion, and if nothing happens, then your performance may be affected by exercising on an empty stomach or by eating the wrong food. But there will be an effect and you will not get the right results. That’s why it is important that you eat the right food, in the right quantity, at the right time.

A. Carbs

Energy is most important for doing workouts and carbs are necessary for that (1) . When you eat carbs, the digestive system breaks them down into glucose. This glucose works as energy by entering the muscles and you are able to workout with your full potential (2) . It is ideal to eat carbs 2-3 hours before working out, as carbs take time to digest. You can eat brown rice, fruit, Greek yogurt and toast.

B.Protein

Exercises such as weight lifting and strength training can break down muscle fibers, which require protein to repair. Research (3) suggests that taking protein before a workout helps build muscle, increase muscle growth and muscle strength (4) . You can eat hard-boiled eggs, cottage cheese, legumes, lentils or Greek yogurt 1-2 hours before exercising.

C. hydration

According to the body and activity level , the hydration limit can be different for everyone but it is necessary that your body is hydrated before and during the workout, otherwise you may face many problems. Although you should stay hydrated throughout the day, but drink 2-3 glasses of water 2-3 hours before working out and 1 glass of water 20 minutes before working out.

what to eat after workout

To increase energy and improve performance, as much as it is necessary to take the right diet before the workout, the hard work done during the workout pays off, for this the consumption of the right foods after the workout is also important. Eating right is important for calorie loss and muscle recovery after exercise. Let’s know what you should eat.

A. eat as soon as possible

During the workout, the body uses almost all the energy. So eat something as soon as possible after your workout to refuel. If you are unable to eat completely, then eat snacks 15 minutes after the workout and eat after 1 hour.

B. Carbs, Protein and Fats

Carbs and protein are necessary to refuel after a workout, but this time you have to eat protein first. As mentioned earlier, exercise breaks down muscle fibers, so try to eat protein shakes, eggs or protein bars immediately after a workout. Protein acts as the building blocks for making muscle tissue.

Consume carbs (5) within 30 minutes after a workout to aid in caloric recovery and increase energy. Also, it is not harmful to take fats in the diet after a workout. Research (6) suggests that if you drink full fat milk after a workout, it helps in muscle growth more than skim milk.

C. Stay hydrated

When you exercise, you sweat, which dehydrates you. That’s why it is important to stay hydrated even after a workout. To stay hydrated, keep drinking water while working out, as well as consume water or other fluids after the workout.