Losing weight is not starving yourself! Instead, it’s important to make dietary adjustments to ensure you’re getting the right nutrition at the right time. The best way to do that is to combine exercise with a healthy diet. It starts with eating the right food at the right time. If you’re wondering what to eat before, during or after your workout, we’ve got you covered.
In order to get a toned body, not only training but also pre- and post-workout meals are important. What you eat before exercise affects your performance, and what you eat after exercise increases muscle mass and replenishes depleted energy.
pre workout meal for weight loss
A good pre-workout meal can effectively fuel your body with the energy it needs for exercise without facing gut issues. can make you feel bloated, which can affect the speed and intensity of your workout.
Your pre-workout meal should ideally be a balanced one containing complex carbohydrates, protein and fat. and also depends on the time.
Healthy pre-workout snacks include:
- Fruit smoothie (yogurt or almond/soy milk + 1 cup of seasonal fruit),
- 1-2 tablespoons apple or pear and nut butter (almond or peanut butter)
- A bowl of Greek yogurt topped with granola and fresh berries
- a handful of nuts and banana mixture
- Homemade granola bars (nuts, seeds, honey/jaggery, rolled oats)
- 3-4 mochi topped with 2 tablespoons of nut butter
- A small bowl of oatmeal with peanut butter and fruit of your choice.
- A beetroot salad, juice, or sandwich is a great pre-workout idea. Rich in nitrates, nitrates are converted to nitric oxide, which helps improve blood flow to muscles and stamina. Beets are also rich in potassium, which strengthens nerves and balances electrolytes. arrange.
The ideal time for a pre-workout meal is 30 minutes to 3 hours. You may need to experiment to determine your best time.
post workout diet for weight loss
Your body needs a good meal for its recovery after an exercise session. Eat a light meal or snack 15-20 minutes after your workout and a proper meal 2-3 hours later.
If you’re trying to maintain or lose weight, your post-workout meal should consist of complex carbohydrates (brown rice, rolled oats, quinoa, millet, etc.) and proteins (chicken, fish, tofu, eggs, legumes, etc.). I have. , lentils, beans). The combination of these two macronutrients helps to synthesize muscle and restore lost glycogen stores in the body. If your post-workout meal is your main meal, you can have 150 grams of grilled fish/tofu/chicken with a small portion of brown rice/quinoa and a platter of sautéed veggies. Oat and nut smoothies, chickpea salad, hard-boiled egg whites, and chicken soup can also be served post-workout.
Including a whey protein shake after a workout session can help speed muscle recovery. It is a meal after exercise.
Having more muscle mass in your body allows you to burn more calories even at rest, which greatly aids in weight loss.
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