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5 best foods to eat before and after workout

Most often, It’s best to eat protein and carbs before workout and protein within an hour after work out.

Carbs fuel your muscles with glucose (energy)  and protein provides a better anabolic response, or muscle growth. Fat helps fuel your body for longer, less intense workouts.

Fitness enthusiasts and super athletes are always looking for the best ways to improve their performance and reaching the highest potential of their abilities. Fuelling your body with the right nutrients can quickly help you reach your body goals.

What are The 5 Best pre workout foods ?

1. Greek Yoghurt and Fruit

Greek yoghurt contains a very high quality of protein and it’s easy on the stomach. The healthy sugars from dried fruit provide a quick energy boost while the seeds and nuts keeps insulin levels from dropping during mid-workout. Fruits are high in carbohydrate making it perfect for carbs nutrients.

2. Bananas

Bananas are packed are with potassium, which aids in maintaining muscle and nerve function. Bananas are perfect in raising potassium levels, which drop when you sweat a lot. The body stores potassium for a very short time, so eating bananas 20 to 30 minutes before a workout will keep your nutrients levels very high.

3. Sweet Potato and Wholegrain Bread

Wholegrain Bread is a great source for carbohydrates. Topping it up with hard-boiled sliced eggs will fuel for a more high – quality protein. Whole-wheat toast with fruit gives you a complex type of carbs that makes it very easy to digest. Eat your whole grain bread 2 – 3 hours before work out.

Sweet potatoes pack in those complex carbs as well as, help to restore glycogen levels, which gets depleted after a workout. Combining these foods with a good source of protein means you’ll get a good source of slow releasing energy to fuel you throughout a whole workout.

4. Oats

Oats are full of fibre, which means they gradually release carbohydrates into your bloodstream. Oats contain enough carbohydrates not to cause gas. Oats contains B vitamins that helps to convert carbohydrates into energy. The consistent release keeps helps steady energy level during workout. Eat your oats at least 30 to 45 minutes before working out.

5. Smoothie

smoothies do provide a series of micronutrients that are beneficial for health and well-being. If you’re picking one up, check the label to make sure it’s made from whey or milk-based proteins — 10 to 20 grams of protein before exercising is plenty.

Smoothies are also full of sugars including fructose. Which means that, smoothies are often high in calories and are often mistaken as drinks but they can actually be used as meal replacements!

However, consuming a fruit smoothie is a great pre workout meal option, that can provide you with a good source of fast acting glucose.

Foods you should avoid before workout

1. Avoid fatty foods before working out — fatty foods will make you feel full and sluggish and could cramp you up easily.

2. Avoid carbohydrates from raw sugar or candy — It will either cause a rush, or crash during mid work out.

3. Avoid over-eating before work out — Eating too much can cause indigestion, sluggishness, nausea and vomiting.

=> 5 best foods to eat After workout

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