Everyone sometimes wonders… what is the best food to eat before and after a workout? Is it smart to exercise on an empty stomach, or to eat before you get started? And afterwards? A “post-workout” snack or nothing at all? In this article we tell you more about this.
For a workout!
Exercising costs energy, so it is wise to eat something that quickly provides energy before exercising. Make sure that it is not heavy on the stomach and is easy to digest. Suppose you eat an extensive meal 2 hours before a workout, then your body has to work hard to be able to digest this. When your body is digesting food, it requires a constant supply of oxygen and blood to the stomach and intestinal tract.
When you start exercising, your muscles will also ask for oxygen and blood. You will notice that you are more likely to suffer from stomach complaints because the processes are compromised. So keep it light, nutrient-dense and full of energy to give it your all during your workout. Also make sure you have an adequate intake of water before your workout. Water is often only drunk during training, but it is also good for that to bring your fluid level up to standard.
Examples for a pre-workout snack are:
- Protein smoothie with fresh fruit
- Low-fat yogurt with muesli and some fruit
- Sandwich with lean meats (chicken fillet, roast beef or ham).
- Whole wheat cracker with peanut butter
After a workout!
When you're done with your workout, it's important to eat something. The cells in your body are extra open to nutrients for up to two hours after exercise, so that is the chance to supplement carbohydrates and proteins. The production of glycogen is a lot higher in the first two hours after your training, so that the right nutrients are transported directly to the muscles. This in turn can lead to better growth and faster recovery.
For example, eat a banana after exercise. Bananas provide the replenishment of glycogen. Dates are also good for replenishing energy levels, and they are also good for your heart!
If you want to supplement the proteins in your body for optimal recovery, it is a good idea to take a protein shake after exercise. But be careful! Many proteins contain artificial and unhealthy additives and/or refined sugars that we believe do not belong in a healthy and balanced diet.
Ekopura offers a responsible alternative, organic or vegetable and pure nature. Due to the high bioavailability of the proteins, EkoPura protein powders quickly provide your muscles with the building materials they need after a hard workout and promote muscle recovery, muscle building and muscle maintenance.
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