If you’re a dieter, you may wonder about the kinds of foods you should avoid during intense workout periods. While eating these foods isn’t a crime, it can be beneficial to know what you should and shouldn’t eat during this time. Listed below are the foods you should avoid before an intense workout, so that you can avoid feeling bloated and gassy. These foods are also not healthy for your body, and could actually make your workout session harder.
Complex carbohydrates like whole grain breads, rice, and oatmeal are excellent pre-workout snacks. They don’t have high glycemic index scores and aren’t likely to spike your blood sugar, increasing your risk of type 2 diabetes. Plus, complex carbohydrates are digested slowly by the body. For this reason, you should eat these types of food at least two hours before your workout. Simple carbs, on the other hand, are best consumed 30 minutes to an hour before your workout.
Post-workout snacks should contain carbohydrates and moderate amounts of protein. Some examples are a bagel and fruit, sandwich and yogurt with granola, or energy bars. However, you should aim to eat at least three carbohydrate-rich snacks during intense workout periods. Try to consume at least 15 grams of carbohydrates throughout the day. Moreover, you should include calcium in your post-workout snack, including milk, yogurt, dark green leafy lettuce, and yoghurt.
If you’re not planning on intensive workouts, you can still get sufficient nutrients after your workout. Intake of protein and carbohydrates should be part of your normal diet, but avoiding too much fat and cholesterol will make your workout harder. Your body needs sufficient calories to recover and maintain its muscle mass. In addition to protein and carbs, protein also plays a role in muscle repair and growth. Aim to eat within an hour after your workout to provide your body with the necessary energy.
Ideally, your pre-workout meal should contain a mixture of carbohydrates and protein. This combination will help your body produce more muscle protein and provide you with energy throughout the exercise. Moreover, carbohydrates are an essential source of energy. Make sure to consume the right type of carbohydrates to give your body the energy it needs to perform. Simple carbohydrates are sugars, such as white bread, while complex carbohydrates contain fiber and starch. Whole-grain foods are good sources of complex carbohydrates.
Before your workout, you should drink at least 25 grams of high-quality protein and about 0.5 to 6 grams of carbohydrates per kilogram of body weight. Protein is especially important for athletes, since it provides amino acids that stimulate the growth of new muscle tissue. Protein also replenishes glycogen stores. This is essential to prevent muscle damage during your workout. If you do not eat enough protein, you’ll find yourself feeling fatigued and dehydrated during your workout session.
Eating closer to your workout will allow you to eat a higher-calorie, more complex meal. It’s important to avoid eating a heavy meal a few hours before your workout. You can eat a smaller meal a half hour before, or two hours before, depending on the intensity of your workout. Alternatively, you can eat a small snack right before the workout. If you eat too close to your workout, your stomach might be too full to process the meal.