Before the workout
Try to stick to the golden mean here. You should neither overeat, nor do exercises on an empty stomach — both are unhealthy. You must keep in mind that it’s the last thing you’ll eat before your workout that your body will be digesting during exercise. Preferably, this should be protein-rich foodstuffs, fruit, or anything containing fiber. Animal proteins will help you build up muscle; fruit and fiber-rich products will help digestion and trigger natural cleansing processes in your body.
Examples of foods you should eat 2-3 hours before workout:
- Apple and cheese sandwich
- Grain bar or milk and fruit
- Green salad with chicken or tuna
- Wheat crackers or whole grain bread
- Eggs, omelet
- Yogurt and fruit
- Fruit cocktail or natural juice
During the workout
When doing exercise, water comes first. Don’t forget to keep a bottle handy — one that is large enough to prevent you from dehydrating. You’ll need water to help your body retain nutrients and make it produce glucose — the natural fuel your body runs on.
Examples of glucose-rich products:
- Natural fruit juice
- Raisins and other dried fruit
After the workout
The time immediately after a workout is crucial, as your body begins to change under the influence of recent physical exertions. Your metabolism rate goes up and your muscles undergo far-reaching transformations.
Examples of products that will help you recover after exercise:
- Fresh vegetables; steam-cooked or fried vegetables
- Any low-fat meat or fish
- Mixed green salad
- Cottage cheese or greek yogurt
You don’t have to stick to a strict diet for the sake of your workout. Just try to eat more healthy food for a healthy way of life.