best foods to eat Before, During, After Workout

Exercising on a empty stomach burns our muscle instead of fat. It is crucial that we remain energetic during the whole workout period to gain the maximum performance.


A little trick on the size, timing and content in your meals before and after workouts can make a significant difference to the energy levels during your workout and your body recovery and rebuilding after your workout.

WATER :

Make sure you stay hydrated throughout the day to keep your calories burning process a breeze. This will render you an more efficient workout result. Try to drink 16-20 ounces of plain water 1-2 hours before your workout or take lemon water during the alternate workouts.

Calories consumed during workout :

The energy/calories consumed during workout comes from carbohydrates, also called glycogen which is stored in your fat cells, liver and muscle and not from the very recent food intake. So if you are not comfortable with loaded stomach, you can even opt not to eat, but NEVER ever go with an EMPTY STOMACH.


2-3 Hours Before Workout
Quick tips: Have an intake about half the calories you expect to burn in the upcoming workout.

Take a balanced and small serving of low-fat food like this workout plans:

* Fruit and yogurt
* Nuts
* Oatmeal
* Cereals (with more than 3 grams of fiber) and milk
* Trail mix with nuts and dried fruit
* Hummus and raw veggies
* Hard boiled eggs (or egg whites)
* Cottage cheese and fruit
* Half a peanut butter or turkey/chicken sandwich  on whole grain bread
* Whole grain crackers with nut butter or cheese
* Whole grain fig (or fruit) Newton cookies



You may take more protein in your meal to boost your recovery after workout and to prevent your muscle injuries.

AVOID gassy food like broccoli and beans as they will discomfort your intestine especially during your intensive workout.

15-20 Minutes Before Workout
Quick tips: Choose snack which is easy to digest.

The digestive food provides you the immediate fuel during your workout.
You may choose the following:

* Fruit juice
* Fruit smoothie
* High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
* Sports drinks
* Pretzels or bagels (but not whole grain varieties, which digest slowly)
* Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

DURING Workout :

Hydration is the most crucial element to replenish your energy level during the long-haul workout.


Avoid any SOLID food all together. Large volume of fluid at one go may cramp your muscle too. So try a small volume of fluid every 10-15 minutes.

AFTER Workout

To optimize your body recovery after the resistance training, it is important to refill yourself with the energy used up during the workout.

Aim to eat 1.5g carbohydrate/kg body weight within 30 minutes after the workout. And then try to take small meals every 2 hours after that to boost up the metabolism rate. Of course food rich in protein cannot be missed to rebuild your muscle for the next workout.

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