Food before and after exercises

The most difficult thing is not physical exercise, but following the right diet, where you clearly understand what food to eat before and after exercises for better effect. For a person who has decided to seriously keep fit, such a phrase as “food is work” becomes the most relevant and it does not matter what goal you are pursuing, the desire to lose weight or, conversely, gain muscle mass. It is on nutrition that the speed of progress depends for weight gain or rapid and stable weight loss, without harm to your health.

Your Food Before Exercises

Can I eat before working out? It is necessary to eat and your daily attention should be on consuming the useful substances. Make your list of dishes and whether you eat frequently and in small portions or not, the frequency of meals should revolve around your food list and be convenient for you. As long as you get the right food in the right amount, how you eat and train depends on your preferences.

When planning a dinner before workout, you should be sure that you will provide sufficient energy for intense exercise, maintain muscle mass, and be able to recover quickly. To do this, be sure to include protein-rich foods in your diet, such as:

  • lean meat and eggs;
  • milk and greek yogurt;
  • legumes and soy;
  • quinoa and nuts.

Don’t forget about carbohydrates, which include oatmeal, brown rice and other coarse porridge, cooked with milk, with the addition of dried fruits, and also broccoli, spinach and potatoes, bananas, berries and skimmed milk. They provide fuel for long-term training and accelerate recovery after intensive training. They also preserve glycogen in the muscles and liver so that the brain receives right signals and you spend most of your energy on building muscle mass.

What to Eat After Training?

If you want to lose weight, you need to approach the question “what should I eat after training?” with a minimum of carbohydrates, fat and maximum protein. Fatty foods slow down the breakdown of protein and carbohydrates in the stomach. Therefore, after training, try to eat as much fat-free foods as possible. This can be different types of boiled fish as well as a wide variety of vegetable and fruit salads. To suppress the feeling of hunger, salads from cabbage, cucumbers, beets and other fiber-rich vegetables are perfect.

Some Useful Tips 

First of all, try to choose the timing of your meal correctly, it is 1.5 or 2 hours before and after the workout, so that the stomach is half empty by the beginning of the session, and after completion, it is more effective to restore strength. A good and even mandatory addition to breakfast will be 5-6 dried figs, which are an excellent source of energy, increase the immune system, improve digestion and are rich in magnesium and potassium, which are needed to improve the work of the heart muscle. 


Try do not eat fatty food before and after exercise, and do not drink caffeinated beverages. Drink more fluids, listen to your body, and don’t suffer from extreme thirst.

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