Whether you’re just starting out on a health kick or you’ve been following an exercise routine for a long time, you’ll know that what you eat before and after your workout can have a big impact. Tom Bennet, Head Chef at MuscleFood and nutrition specialist, has shared the best foods for the job.
Ahead of your workout it’s all about “fuelling up” for the task ahead, Chef Tom advises. He states that the best way to do this is by enjoying a small portion of carbohydrates between one to three hours before your workout.
Following a workout Chef Tom warns that a protein shake alone won’t be enough to support your body’s recovery. Instead he recommends adding antioxidant-rich foods such as blueberries to your post-workout shake for increased benefits.
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Here are Chef Tom’s top tips for supporting your body, before and after a workout. Following these tips can not only help power you through a challenging workout, but can also support your body repair any damage done, the Chef advises.
What should you eat before a workout?
Here’s how to choose the right pre-workout meal to fuel your body and optimise your workout, according to MuscleFood ’s Head Chef Tom, who also specialises in nutrition. Before working out there’s one food group that Tom advises consuming over any other, that’s carbohydrates.
Carbohydrates
Chef Tom advises fuelling yourself with carbohydrates an hour before any workout. He said:“Carbohydrates will help to give your body the energy it needs to get through your workout efficiently.
“Cereals, oats, or bread paired with something high in protein such as greek yoghurt or peanut butter make for the perfect pre-workout meal. Don’t forget to include your favourite fruit for some natural sugar too!”
Enjoy a snack before or during
If you’re someone who likes to hold off on eating a meal before working out then Tom advises reaching for a “small carb-rich healthy snack right before exercise”. If your workout is going to be longer than an hour he advises snacking during the session to “keep your energy levels consistent and encourage a much stronger workout”.
Don’t overeat pre-workout
Tom warns that although fuelling your body is very important, it’s also possible to fuelling your body ahead of a workout as digestion can use up quite a bit of the body’s energy. He advises sticking to smaller portions of carbohydrates if you plan to work out between one to three hours after eating. For longer periods larger meals are fine, according to the chef.
What should you eat after a workout?
After a workout your body may need support repairing workout-induced damage, including rebuilding muscle fibres. You can also reduce the harmful effects of the free radicals released during exercise by consuming antioxidant-rich foods. Here are Chef Tom’s top tips.
Sources of high-protein
Protein is the leader when it comes to the recovery process. Eating enough of this macronutrient helps to reduce the repair of workout-induced damage to muscle fibres. Chef Tom advises consuming 1.25g to 1.5g of protein per lb of body weight.
Antioxidant-rich foods
Although many of us enjoy a protein shake following a workout, protein alone will not lead to sufficient recovery, he warns. Chef Tom suggests adding antioxidant-rich foods such as blueberries to your post-workout shake for increased benefits such as helping to reduce the harmful effects of free radicals.
Fast digesting carbohydrates
Post-workout, your insulin levels will have dropped. Chef Tom advises bringing these back to a normal level by eating fast absorbing carbohydrates such as fruit or white starch carbohydrates like oats.
Potassium-rich foods
Muscle cramps can be an unfortunate byproduct of intense exercise due to potassium being easily lost through excessive sweating, Chef Tom warns. He suggests replenishing your potassium levels with potassium-rich foods like bananas and leafy greens to avoid getting cramps.
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