Eat a Bowl of Brown Rice and Chicken Before You Exercise
Fuelling up before and after your workout is incredibly important to get the most out of your exercise and make sure that you have the nutrition and energy you need. It all starts with understanding which foods are best for before you hit the gym, and which are best for after. Here are 10 foods to eat pre-workout and 10 for post-workout.
1. Bananas
Bananas are a pre-workout must. They are fruit posing as an energy bar and are packed with digestible carbohydrates. They provide a quick boost of fuel for your muscles, and their potassium can help balance electrolytes to prevent cramping.
2. Oatmeal
Oatmeal provides slow-digesting complex carbs that will release energy as you exercise. It's ideal for morning trips to the gym, especially if you want something filling but not heavy. Oats' fiber content can stabilize blood sugar, and you can add flavor by topping with fruit or a drizzle of organic honey.
3. Whole Grain Bread with Peanut Butter
Whole-grain bread is filled with complex carbohydrates that break down into a steady supply of energy. Peanut butter offers protein and healthy fats that will make you feel full for longer. This combo will help you avoid feeling tired about 20 minutes into your workout.
4. Greek Yogurt with Berries
Greek yogurt is rich in protein, and berries have fast-digesting carbs and a dose of antioxidants. This combination offers a balanced pre-workout meal that fights inflammation and provides energy to your muscles. It's a light and filling snack to enjoy before you go all out at the gym.
5. Rice Cakes with Almond Butter
Rice cakes might not be the most appetizing, but they're an excellent quick-carb option and provide your body with glucose. When you pair it with almond butter, you also get healthy fats and protein. You'll feel full without being weighed down, and this healthy snack is also portable.
6. Apple with Peanut Butter
The natural sugars in apples offer a quick energy boost that will help you get through an intense workout. This snack also contains fiber, protein, and healthy fats. These nutrients will sustain your energy and prevent a sugar crash. Eat this snack before a strength training session or cardio workout.
7. Brown Rice with Chicken
This meal offers the perfect mix of nutrients before you exercise. Brown rice has complex carbohydrates, and chicken is a lean protein that can prevent muscle breakdown.
8. Sweet Potatoes
Sweet potatoes are full of complex carbohydrates and will help extend your workout. They're also high in potassium, which will minimize the risk of muscle cramping.
9. Low Sugar Energy Bars
Energy bars are a great snack before a workout, but you need to be selective. Find a quality bar with a mix of carbs, protein, and fat, and one that is also low in sugar. These are great if you're short on time.
10. Eggs and Whole Wheat Toast
Eggs are an excellent source of protein, containing all nine essential amino acids. Then, there's whole wheat toast, which has complex carbs for a solid energy boost. This combo will support your strength and stamina.
1. Grilled Chicken and Vegetables
Grilled chicken is a lean protein that works to repair muscle fibers. When paired with vegetables, it adds antioxidants to reduce inflammation and provides vitamins for post-workout recovery.
2. Salmon
Salmon is packed with omega-3 fatty acids, which can reduce post-exercise inflammation and promote joint health. It's a complete protein that can help muscles recover from a workout and develop.
3. Eggs
Eggs are perfect to give your body some protein after exercising. They contain all amino acids, and the yolks offer healthy fats and vitamins like B12.
4. Chocolate Milk
Most people are surprised to learn that chocolate milk is an effective post-workout drink. It has a 4:1 carb-to-protein ratio, which is ideal for replenishing glycogen stores while promoting muscle repair.
5. Quinoa Bowl
Quinoa is a carb and a protein, and a great post-workout food. Add roasted vegetables, beans, or a lean meat to elevate it and turn it into a more balanced meal. Quinoa is also high in magnesium, which can help muscle function and reduce soreness.
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6. Cottage Cheese
Cottage cheese isn't to everyone's liking, but it's high in casein protein, which digests slowly to supply the body with amino acids. You can enjoy a bowl of it on its own or mix it with nuts or seeds to increase its level of nutrition. Cottage cheese is great to eat between a nighttime workout and bed.
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7. Protein Shake
A protein shake is a quick and easy way to give your muscles the amino acids they crave right after working out. Pair with fruit or oats to restore glycogen.
8. Tuna Salad
Tuna is lean and rich in protein. Mix with Greek yogurt or avocado, and not mayo, to make it a light option that's full of nutrients. Spread on whole-grain bread or crackers to ensure you also get the carbs you need.
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9. Lean Beef
Beef is a strong source of protein and iron, which promotes oxygen transport for recovery. It also contains creatine to naturally help with strength-building. Pair a lean cut of beef with roasted vegetables or quinoa for a balanced and satisfying meal after an intense workout.
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10. Edamame
Edamame is the perfect post-workout snack. It has tons of amino acids, fiber, and antioxidants, and is a smart option for vegetarians looking for a muscle recovery aid. All you have to do is put some edamame in a bowl, sprinkle it with salt, and start eating.
