Get Powerful
Your exercise results can be improved by eating the right foods both before and after you exercise. Your body uses carbohydrates to fuel itself, just like a car’s engine. These carbs give you energy to run or exercise. Refueling with a mixture of carbs and protein can help you build muscle. Are you ready to maximize your workout by eating for fitness?
Eating For Fitness
It’s Time to Get it Right
Try to eat a snack or a small meal at least three hours before you start your workout. If you have eaten right before your workout, you can get stomach problems. This is because your muscles receive more blood, and less for digestion. Your body will be ready to rebuild and refuel muscle tissue after exercise. Within an hour after finishing, eat or drink.
Before: PB&J
This lunchbox staple includes bread and jelly. These carbs provide the energy you need to exercise. Peanut butter provides a healthy dose of protein that helps you feel satisfied and can reduce post-workout binging cravings. Research shows that peanut butter can be a good way to maintain a healthy weight. Are you going for a walk, or to yoga? You might only need half a sandwich.
Before: Oatmeal With Low-Fat Milk and Fruit
Are you a morning runner? A bowl of whole-grain oatmeal with fruit is a great way to start your day. This combo slows down the body’s digestion of carbs, which means your blood sugar levels will stay steady. You will feel more energetic for longer. Add low-fat milk to get more protein and calcium.
Before: Fruit-and-Yogurt Smoothie
Smoothies are easy-to-digest, so you won’t feel tired during your workout. Many store-bought smoothies are loaded with added sugar. You can make your own with protein-rich yogurt or fruit. This will give you energy-boosting carbohydrates. Mix it with water or ice and drink to stay hydrated. Research has shown that insufficient fluid intake can cause you to lose strength and endurance.
Before: Trail Mix
Trail mix is well-known as a hiking staple. However, it’s also a great snack to have during any type of workout. Raisins are a great snack that gives you energy and is easy on your stomach. Combine a few raisins with some almonds. Almonds are rich in protein and unsaturated fat, making them a great combination. They are also rich in antioxidants that can help you use oxygen more efficiently and improve your exercise results.
Before: Low-Fat Latte and an Apple
A latte is a good choice if you are a coffee drinker. The milk will provide protein and the caffeine can help ease muscle soreness. For high-quality carbs, pair it with an apple. Caffeine can disrupt your sleep so be careful when you drink it. A glass of low-fat milk, or a piece of string cheese could be substituted for the latte.
Before: Banana
Do you have only 5-10 minutes to spare before you start your workout? Have a snack of bananas. They are easy to digest carbs that will keep you energized without adding weight. They are also rich in potassium and antioxidants, which may prevent muscle cramps. For a quick snack, you can throw one in your gym bag.
After: Egg and Whole-Wheat Toast
Toast’s carbs replenish the energy you burn during exercise while fiber maintains your blood sugar levels. To boost your results, serve it with an egg. They are a complete protein which means that they contain all nine essential amino acids your body needs to build muscle. Are you short on time? A hard-boiled egg and whole-grain crackers are a good combination when eating for fitness.
After: Chocolate Milk
This childhood favorite has the perfect ratio of carbs and protein, approximately 4 to 1. It is great for refueling and rebuilding your muscles. A study showed that athletes who drank a glass of chocolate milk after a workout had greater recovery rates than those who drank only carb-based sports drinks. Chocolate milk, which is 90% water, replaces some fluids lost during exercise.
After: Whole-Grain Turkey Wrap
This easy snack or lunch can be made after you’ve finished your workout. Whole grains provide high-fiber carbs while turkey provides 19 grams of protein per 3-ounce portion. Creamy avocado is a healthier alternative to mayo. It’s rich in potassium and magnesium which can help prevent muscle cramps. Avocado also contains lots of vitamins and unsaturated fats that are good for your heart.
After: Greek Yogurt and Fruit
This creamy treat contains 20 grams of protein in one cup. When eating for fitness, to add more nutrition, you can top your bowl with fruits to increase energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more benefit. Studies show that blueberries can be eaten after exercise to reduce muscle inflammation.
After: Salmon With Sweet Potato
This fish is rich in omega-3s and protein – healthy fats that can reduce muscle inflammation after a workout that causes soreness. For 23 grams of carbs, and 3.8g of fiber, pair salmon with sweet potatoes baked in their skins. In addition, you’ll get all of the immune-boosting vitamin A you need in one day. You can roast or mash sweet potatoes, but you should skip high-calorie butter cream and cream. Instead, drizzle olive oil on top.
After: Chicken, Brown Rice, and Veggies
Skinless chicken breasts are considered a slimming food because they pack in 27 grams of protein for only 142 calories. You will also find a lot of vitamin B-6 in it, which is important for your immune system. For the perfect combination of nutrients and carbs, serve it with brown rice or vegetables.
Before, During, And After: Drink Up Get Plenty Of Water. How Much?
Prior to exercise: Drink about 2 to 3 cups
Exercise: Half to one cup per 15 to 20 minutes
For every pound lost during exercise, you will need to drink 2 to 3 cups. You can also weigh yourself before and afterwards.
After: Sports Drink?
Water is sufficient to keep you hydrated if you exercise for less than an hour. If you exercise for longer periods of time, electrolytes should be replaced. These minerals include magnesium, sodium, and potassium. They help you stay hydrated. They are lost when you sweat. You should look for electrolytes in drinks such as sports beverages or coconut water.
Foods to Avoid
Avoid greasy, rich foods. It takes longer for fat to be absorbed, which can cause upset stomachs. Some people don’t like the combination of high fiber and protein. Each person is unique, so make sure you pay attention to what works best for you. Stick with tried-and true snacks and meals if you are participating in a race like a 5K and eating for fitness.
Contact Apex Performance Today
Are you looking for an amazing gym in Tampa that offers top-notch performance training? Look no further than Apex Performance Gym! Located in the heart of downtown Tampa, this facility provides a unique and comprehensive approach to fitness.
At Apex Performance, they believe that “the best results come from individualized programming tailored to each athlete’s needs.” That means they take into account your goals and lifestyle when creating custom workout plans designed just for you. They also offer one-on-one coaching sessions with their experienced trainers who can help guide you through every step of your journey towards better health and wellness.
In addition to personalized programs, Apex Performance has all the equipment necessary for strength training and conditioning as well as cardio machines like treadmills, ellipticals, bikes etc., so there is something available no matter what type of exercise routine you prefer or are trying out for the first time! Plus their staff is always on hand if any questions arise during your workouts – making sure everyone feels comfortable while pushing themselves physically at this great gym space!
Aside from providing excellent physical services such as personal training or group classes (for those who prefer working out with others), they also have nutrition counseling available which can be incredibly beneficial when it comes to maintaining healthy habits long term – something many gyms don’t provide access to easily! This makes them stand apart from other establishments because not only do they care about helping people reach their fitness goals but also ensuring sustainable success over time by teaching proper nutrition practices alongside traditional exercises routines – giving customers more bang for buck without having to go elsewhere get specialized advice on dieting/meal planning etc.
All these features combined make it easy why so many people choose Apex Performance Gym over other options in Tampa: Its convenient location coupled with its comprehensive approach towards physical activity & health make it an ideal place for anyone wanting to achieve peak performance levels both mentally & physically! Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! Check out what others are saying about Apex and its trainers and contact us today to get started eating for fitness the right way!