ᴡʜᴀᴛ ᴛᴏ ᴇᴀᴛ ʙᴇғᴏʀᴇ & ᴀғᴛᴇʀ ᴀ ᴡᴏʀᴋᴏᴜᴛ

Hey there my lovelies! Today I’m going to be talking about the right foods and snacks you should be eating pre and post workout. Making sure to eat the right food before a workout is so important, it’ll give you a ton of benefits like keeping your energy up, making sure you don’t cramp during cardio and keep you building muscles!

ᴘʀᴇ ᴡᴏʀᴋᴏᴜᴛ

The first rule of pre-workout snacking is to always eat 1:30-1hr before your workout. You need to give your body time to digest the food, so you don’t get sick while working out. The second rule is to keep that snack/meal between 300-500 calories. Again you don’t want to eat a massive amount of food before you workout, your body needs to be able to digest the food you put into it. If you eat a massive amount of food before you’re workout you’ll feel tired and very low energy as well as full and bloated. Going along with that, you have to make sure to eat something. It is a very bad idea to workout on an empty stomach. Not eating, can also cause you to be super tired and not have enough energy to fuel your workout. Food is fuel! The third rule is to make sure the snacks you are consuming before your workout are healthy carbohydrates.

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ᴘʀᴇ ᴡᴏʀᴋᴏᴜᴛ: sɴᴀᴄᴋɪɴɢ

  • Banana
  • Whole wheat toast
  • Oatmeal
  • Granola Bar
  • Apples and peanut butter
  • Smoothie
  • Avocado toast
  • Banana, peanut butter, toast
  • Hard boiled eggs and asparagus
  • Yogurt and berries
  • Rice pudding
  • Small bowl of plain white rice

ᴘᴏsᴛ ᴡᴏʀᴋᴏᴜᴛ

First rule of post workout is to eat about 20 to 60 minutes after your workout. This will make sure that your body is absorbing the nutrients for recovery. The second rule is to keep the meal around 400 to 450 calories. Don’t overeat, but don’t under eat either, this food is gonna keep you fueled throughout the rest of the day. And the third and final rule is to make sure that your post work out meal is a mix of proteins and healthy carbs. Post workout eating is gonna be more of a meal then snacks. You want to give your body protein for a balance diet and carbs to keep your energy up!

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ᴘᴏsᴛ ᴡᴏʀᴋᴏᴜᴛ: ᴍᴇᴀʟ

  • Chicken and brown rice
  • Wheat toast and egg whites
  • Chicken and vegetables
  • Hummus and pita
  • Protein shake
  • Lettuce wraps
  • Breakfest burrito
  • Vegetables and rice
  • Cheese and crackers

 

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