Do you want to lose weight quickly & effectively ?

Take the weight loss quiz & get a FREE customised plan to reach your goals faster!

A good workout and a well-planned diet are both crucial factors for losing weight in a healthy manner. Having proper, regular cardio workouts flips your body in a fat burning mode without getting your muscles into overdrive. A good diet keeps the body safe from additional fats that come with eating bad foods. The two combined are a proper and balanced way of getting you go in the right direction weight-wise.

Regular exercise prevents heart disease and keeps the cholesterol down. Also, it can be your new emotional booster and a beer-belly “killer.” But what is on the top of the list, working out strengthens your muscles and makes you fit and healthy.

People that regularly work out need to specifically watch out for the calories they take. When you focus on building your body, ingredients you take during the day defines your shape. And not just what kind but also when you eat the food.

Here are short lists for your meals and snacks you can have before and after your workout. Just keep in mind that these menus are a list of choices. We’re definitely NOT saying you should eat ALL of the menu items before and after the workout. That way… you wouldn’t do much weight loss really.

Pre-Workout Nutrition

Your body needs some fuel so that it will have enough energy during the workout. Otherwise, your workout won’t be intense and will make you dizzy and dehydrated. On the other hand, if you stuff your body with junk food, you won’t be able to make a move. Or, you will feel sick afterward.

An average one-hour weight lift training burns approximately 300 calories. One hour of running burns double of that. So, you must give your body the fuel it needs to perform your activity.

That’s why we made this list of foods that are best to consume before your workout:

pre-workout nutrition

Image 1. Pre-Workout Meals

  1. Bread and eggs
  • 1 slice of whole wheat bread
  • 2 scrambled egg whites
  1. Grapes and string cheese
  • 1/2 cup of grapes
  • 1 stick low-fat string cheese
  1. Banana and nut butter
  • 1 banana
  • 1 tablespoon nut butter
  1. Cereal with yogurt and fruit
  • 1/2 Greek Yogurt
  • 1/4 cup of assorted fruit
  • 1/4 cup of Red berries
  • Cereal

Post-Workout Nutrition

Most of the people skip post-workout meals. They forget that the body uses most of the available energy during the workout, and keeps burning energy long after the workout is done. Your body needs a meal after the workout in order to keep the energy on the same level. What you eat matters indeed.

During a workout, the body uses the salt, potassium, water, carbs and proteins. After the workout, dehydration and hypoglycemia are the most likely to happen if you don’t refuel the spent energy. Starving is the unhealthiest weight loss and wastes your muscle structure.

So, grab one of the 4 choices of meals we recommend you to eat as a post-workout snack:

Post-Workout Nutrition

Image 2. Post-Workout Meals

  1. Chocolate milk
  • 1 cup of low-fat chocolate milk
  1. Chocolate and strawberries
  • 1 chocolate brownie
  • 5 strawberries
  1. Fruit Smoothie:
  • half banana
  • 1/2 cup of frozen fruit
  • 1/2 cup apple juice
  • 1 scoop protein
  • powder ice
  1. grain pita with hummus, carrots, and celery
  • 1/2 whole grain pita
  • 2 tablespoon hummus
  • 1/4 cup carrots and
  • celery sticks

Why Pre-Workout And Post-Workout Nutrition Is Important?

Without any nutrition plan and intense workout, you can damage tissues at the micro-level. These tissues are protected when you feed the muscles with certain foods before and after your exercising.

Food makes us ultimately stronger and fit, provided it’s the right kind of food. It repairs and rebuilds the muscle fibers after a hard workout.

There is always a relationship between your nutrition and exercising time. They act differently at every time, so we hope we will help you with these two plans to stay healthy and fit.

Tags: , , , , , , ,