Here’s a subject that you have heard of a thousand times, very important for a successful workout and rebuilding, but unfortunately still suffers from much confusion.
In this regard we will clarify what you have to eat before work out to give maximum efficiency, if it’s appropriate to eat something during training and, especially, and with what we can delight after a session in the gym.
BEFORE A WORK OUT
1. Peanut Butter with Apple
Apple combined with peanut / almond / cashew butter is a balanced snack that you can take before workout because you will supply energy. Apple contain complex carbohydrates and fibers, plus proteins of peanut butter, making this combination one suitable for a workout.
2.Muesli with flax seed, oatmeal, nuts and raisins
Another snack right before a workout sport is based on whole grains. They must necessarily contain oatmeal, flax seeds and raisins. Mix them with a little milk and peanut / nut butter. This combination gives you healthy fats from flax seeds and peanut butter, as well as complex carbohydrates from oatmeal.
3. Porridge with berries and cinnamon
It is an appropriate combination because it provides complex carbohydrates and you will have energy throughout the day.
If you prefer to train very early in the morning, the specialist recommended to replace berries with strawberries, because they contain folic acid and helps you move more quickly in the morning.
4. Fruit and cottage cheese
Fruits provide simple carbohydrates that give you energy, and combined with cottage cheese will bring a significant contribution of proteins that body needs. This combination is suitable after sport training.
AFTER A WORKOUT:
1. Grilled chicken breast with barley
Opt for chicken, fish or turkey for meals after training sports because they contain good quality protein. They should be combined with plain boiled barley because it contains complex carbohydrates required after training.
2. Greek yogurt mixed with fresh fruit
Greek yogurt has a high content of protein and fruits contain simple carbohydrates. It is an appropriate combination of a sports training both before and after you left the room.
3. Soft boiled egg with a slice of toasted bread
Eggs are a good source of protein and healthy fats that help muscles recover after an intense effort. It combines perfectly with a slice of toasted bread because it contains complex carbohydrates.
4. Minced turkey meat with chili and brown rice
The mixture of minced turkey meat and chili ensures a high quality protein needed for muscle. It combines well with brown rice because it provides complex carbohydrates and fiber. Add to this combination a few slices of avocado that provides satiety.