There are certain foods that you should eat to fuel your workouts. Whether you’re exercising for 30 minutes or five hours, you should be eating high-quality protein sources to sustain your muscles. Aim for 25g of protein per kilogram of body weight and 0.5 to 0.6g of carbohydrate. A good post-workout meal might include a sandwich, white rice, or a cup of pasta. Afterwards, focus on eating something high in carbohydrates and protein to help repair muscle tissues and promote muscle protein synthesis.
High-fiber, high-fat, and high-fiber foods should not be eaten before an intense workout period. These foods take longer to digest and cause digestive issues, including heartburn and stomachaches. During workouts, your body is trying to repair itself and needs easy-to-digest food to fuel the muscles. Avoid high-fat, high-fiber foods to avoid gas and bloating. A proper breakfast will help you stay focused, focus, and prevent fatigue.
Proper nutrition after an intense workout is vital for your recovery. Without proper fuel, your muscles will be deprived of glycogen storage and won’t be able to complete one more rep. Besides, consuming the right amounts of protein and carbohydrates will help promote your insulin secretion. But be careful, not all carbs are created equal. Aim for whole carbs, which contain fiber and are available in natural form. Whole grains and sweet potatoes are considered whole carbs.
If you want to get more energy after an intense workout, try eating whole grains like quinoa and millet bread. Oatmeal can also serve as a good pre-workout meal. It contains carbohydrates, fluid, and nutrients and is easy to prepare. Boiled eggs are also good options for pre-workout meals. They contain plenty of protein and nutrition and can provide a boost to energy levels.
If you’re doing powerlifting, you should avoid fat during intense workout periods. Fats slow down the absorption of carbohydrates and can lead to stomach discomfort during intense activity. Protein is okay, but fats should be incidental to carbs and sugar. For long-duration workouts, eat 30 to 45 grams of carbohydrates and 15 grams of protein per hour. The best food to eat before an intense workout period is a protein-rich meal with carbohydrates.
Ideally, you should eat a high-carb snack about 30-60 minutes before an intense workout. After a workout, eat a replacement drink with a 3:1 carb to protein ratio. Banana slices are a great post-workout snack. In addition, you should avoid working out on a full stomach. If you are prone to stomach discomfort, you should make sure to eat a solid meal about four hours before your workout.