What Foods Can You Eat When You Go to The Gym?
The fitness industry has come a long way in recent years. With technological innovations such as fitness apps powered by AI (artificial intelligence) and advanced workout equipment, finding a routine that works for you is easier than ever before. But establishing a solid workout plan is only half the battle.
One of the most important aspects of embarking on a fitness journey is addressing your diet. If your goal is to burn fat and build muscle, then optimizing your diet is absolutely crucial to make that happen. You could have the world’s most efficient and effective exercises included in your workout routine, but none of that will matter if your calorie intake and nutrition are not in line with your goals. So, what foods should you be eating as a gym goer? Let’s break it down.
Food to Fuel You
The meal you choose to consume should look different depending on whether it’s before or after a workout. The body’s preferred source of energy comes in the form of carbohydrates. This means that before a workout, fueling up with a carb-rich snack or small meal 1-3 hours before your workout can help increase performance and get you through the exercises more efficiently than exercising on an empty stomach.
Your post-workout meal should be focused on adequate protein with some carbs included. This is because the body needs adequate levels of protein in order to grow. A common misconception among those who are new to fitness is that your muscles are growing during a gym workout or exercise in general. This is not true. In fact, weightlifting and other forms of exercise actually cause micro-tears in the muscle fibers. It is during rest periods post-workout that the muscles begin to repair and grow.
Foods to Avoid
Before getting into the foods you should include in your fitness journey, there are some foods that should be avoided whenever possible as they will only serve to hinder your progress. A few of these foods include:
Fizzy/Carbonated Drinks
Refined Sugar
Processed Foods with Additives and Preservatives
Fast Foods/Fried Foods
Alcohol
Before Your Workout
As previously stated, it’s important to time your pre-workout meal appropriately. In other words, don’t eat right before a workout. This can cause stomach upset due to blood flow being prioritized in the muscles and digestion slowing down during exercise.
Try incorporating the following foods listed below pre-workout.
PB&J
This is an excellent meal before a workout. The bread and jelly or jam provide a good amount of carbs while the peanut butter adds a pit of protein which can help you feel satiated during your workout.
Fruit Smoothie with Yogurt
A smoothie can be the perfect option for a pre-workout snack but take care as store-bought smoothies often contain rather high amounts of added sugar.
It’s far better to make your own smoothie at home so you can ensure that it contains protein and a reasonable amount of natural sugars that mostly come from the fruit itself. Another benefit of choosing a smoothie for your pre-workout mini meal is that it provides added hydration when blended with water or ice. You can also take dietary supplements to enhance your overall health. Buy high-quality supplements here at https://www.amazon.com/VINATURA-HMB-Vitamin-D3-Supplement/dp/B0CHQF51S9.
Trail Mix
Though it’s most commonly associated with hiking or other outdoor activities, this summertime staple serves as a great pre-workout snack even for a gym workout. Raisins provide a small dose of energy and adding almonds offers additional protein, antioxidants, and unsaturated fat which can be beneficial for cardiac function.
An Apple Followed by a Low-Fat Latte
If you enjoy coffee in the morning, then this might be the perfect pre-workout meal. By now most of us know that drinking coffee on an empty stomach isn’t the healthiest choice. The solution, of course, is to eat something before you consume caffeine first thing in the morning. An apple will provide high-quality carbs while the milk from the latte will provide a bit of protein. Caffeine may also help to ease muscle fatigue according to research.
One drawback to this particular meal is the fact that caffeine interferes with sleep patterns. Therefore, it’s best to avoid drinking anything with caffeine after 12:00 PM. Sleep is incredibly important for our overall health, but in particular to muscle growth and fat burning. Be sure to prioritize your sleep for optimal recovery. Try this best tea for gut health.
Bananas
A banana is a great option if you are short on time. They are very easy to digest and offer adequate carbs to fuel you during a workout. Additionally, they contain a high amount of potassium which can help to prevent muscle cramping, and are a great source of antioxidants.
After Your Workout
After you’ve completed an intense workout session, it’s important to fuel your body with food that will optimize your recovery so you can make those gains you’ve been working so hard for. Here are some options to consider.
Whole Wheat Toast with Eggs
Whole Wheat bread has a good balance of fiber and carbs that provide the energy you need to replace after a workout while keeping your blood sugar levels balanced. Eggs are high in protein and contain all nine essential amino acids required for muscle growth. This is a high-quality post-workout meal that should keep you feeling full until your next mealtime.
Chocolate Milk
This one might be a surprise to you, but chocolate milk is actually a great post-workout drink. Oddly enough, the ratio of carbs and protein makes it an ideal food to help your muscles rebuild. It has been shown to speed recovery and also help you to rehydrate more efficiently than water alone.
Turkey Wrap with Whole Grains
Whole grains are high in fiber which helps to keep blood sugar levels stable, and turkey contains a high amount of protein. You can also add avocado for added potassium and magnesium along with many other vitamins to help prevent muscle cramping. Additionally, avocados also contain unsaturated fats which help to improve cardiac health.
Salmon and Sweet Potatoes
Salmon is high in protein as well as omega-3s, while sweet potatoes contain lots of fiber. The omega-3s in salmon can also help to greatly reduce muscle soreness caused by inflammation post-workout.
Conclusion
The meal you choose to eat will look different depending on whether it’s pre- or post-workout. Carbs are the body’s main source of energy and fueling up 1-3 hours before a workout can yield impressive results. Your post-workout meal should be focused on adequate protein with some carbs included as our muscles need protein in order to build back up stronger than before.
Also, avoiding certain foods like refined sugars, processed foods with additives and preservatives, carbonated drinks, and alcohol, etc., is recommended for better results. Try out some of the suggested pre-and post-workout meals to help you reach your fitness goals more efficiently and with much better results.
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