Before you begin an intense workout, you should know the types of foods you should avoid. High-carb, sugary snacks can increase blood sugar levels and cause you to faint, so these foods are not ideal for intense workout sessions. You should also avoid soda and orange juice, which are also high in sugar and can cause gastrointestinal upset. Alternatively, you can eat fruits and whole-grain toast. However, if you are unable to avoid these foods, you can substitute them with healthy ones.
Many people choose to eat pre-workout snacks containing high-GI refined grains. These foods can raise your blood sugar quickly, causing bloating and gas. They also contain too much fiber, which can hinder your workout. Moreover, these foods can make you experience cramps, stomachaches, and nausea. Therefore, it’s best to avoid them if you plan on engaging in a strenuous workout.
Aim for a protein snack with at least 10 grams of protein. A carbohydrate snack should have at least double the protein content of your protein snack. Chocolate milk contains 24 grams of carbs and eight grams of protein. You should consume a high-carbohydrate meal before an intense workout period, and another carb snack immediately after. When planning your workout, make sure you include these foods into your routine.
If you’re doing an intense workout, you should also hydrate properly. Aside from water, sports drinks should also be taken to keep your fluid balance in check. Carbohydrate helps maintain your energy levels and delays fatigue. When combined with water, it is easy to keep yourself hydrated and ready to work out. In addition, it also boosts your metabolism. However, it may not be the best choice for intense workout sessions.
Before your workout, it’s best to have a snack with a combination of carbohydrates and protein. A banana and peanut butter with some raisins is an ideal option, but remember to eat a snack that contains carbohydrates to sustain the body’s energy levels during your workout. However, if you don’t have time to eat a pre-workout meal, you should avoid it entirely. Instead, you should aim for a one to three-hour buffer between your pre-workout meal and your workout.
After a workout, you should eat a post-workout meal with carbs and protein to replenish your energy. Some examples of post-workout meals include a fruit-and-yogurt snack, a slice of turkey, or a hard-boiled egg. You should also eat food rich in leucine, a substance that helps synthesize muscle protein. A balanced post-workout meal should also contain calcium and protein.
Aside from carbs, you should avoid foods high in fat, sugar, and sodium. Your body needs plenty of energy to survive an intense workout, and you need to provide it with enough of it. A meal with too much fat will cause you to feel tired and shaky, so avoid fast food during your workout period. You can also avoid dairy products. It is possible to consume dairy products and milk, but they don’t contain enough carbs to give you the energy you need.