One of the most common questions that athletes face is what they should eat before and after their workouts. Although every individual is different and the sports vary, recommended pre- and post- workout nutrition maintains consistent across the board.
Before a workout, consuming carbohydrates should be the focus. Carbs are muscles’ main source of energy, and the harder they are pushed, the more carbohydrates are essential for someone to perform their best. Pairing the carbs with a small amount of protein is also recommended, as the amino acids that make up the proteins also repair muscles during and after working out. Consuming a small amount of protein can make these amino acids readily available to the muscles as needed. It is recommended that athletes eat their pre-workout meal 1-4 hours before working out, depending on how well one’s stomach can handle food. Eating too close to working out can cause GI distress and lethargy. Some suggestions for pre-workout meals include: a peanut butter and jelly sandwich, an apple with nut butter, or oatmeal with low-fat milk and fruit.
It is very important to take in both carbohydrates and protein after working out. The carbohydrates will help to restore lost energy within the muscles, called glycogen. The protein will go towards repairing the damaged muscles. It is recommended to eat a post workout meal within an hour of finishing, and some options include: a smoothie made up of Greek yogurt with milk and fruit, a turkey wrap with veggies, and chicken with rice and veggies.
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