Before starting your workout, you should make sure to eat a pre-workout meal that has the correct amounts of protein, carbohydrates, Omega-3 fatty acids, fiber, and fats. Your post-workout meal should also contain some of these nutrients as well. Generally, a typical Indian breakfast consists of a light snack with plenty of fiber, vitamins, and nutrients. For carbs, fresh fruit is best.
Protein
There are several benefits of eating protein in pre and post-workout meals. First, protein boosts muscle building abilities by preventing muscle breakdown and enhancing size. Second, protein before and after a workout helps reduce the risk of injuries. Third, protein before and after a workout has no impact on the rate of digestion. Ideally, you should consume 20 to 40 grams of protein each time. For best results, try to get protein from a source that contains all the essential amino acids. Milk, eggs, meat, and soy protein are all good sources of complete protein. Using a protein digestibility-corrected amino acid score (PDCAAS) to determine a protein-rich food can help you choose the right one.
Carbohydrates
When considering carbohydrate intake, pre and post-workout meals should be tailored to your body type and workout. People preparing for a full-day endurance workout will need more carbohydrates than those preparing for a short 45-minute gym session. Others may want to have a lighter meal closer to their workout, but that can cause digestive issues. In either case, it’s best to drink plenty of liquids before and after your workouts.
Omega-3 fatty acids
Increasing omega-3 fatty acids in your pre and post-workout meals will help you get the most out of your workouts and prevent any negative side effects. The benefits of omega-3s are numerous and include an improved ability to recover and protect the brain, heart and muscles. Taking omega-3s will also help your body repair the damage that exercise causes to your joints. The benefits of omega-3s are many, and there are no known negative side effects.
Fiber
Many pre and post-workout meals lack the fiber your body needs. Fiber slows down the digestion process and can cause bloating. It also interferes with the absorption of nutrients in the body. Fiber may even make you feel sick. It’s best to limit your intake of fiber in these meals to prevent stomach cramps and bloating after a workout. Protein powders may also be the culprit.
Protein shakes
While eating a full meal after a workout can be a good idea, protein shakes are even better. Not only can protein shakes provide a quick energy boost, but they can also help you meet your daily protein requirement. A pre-workout shake can be a convenient way to get your protein in the morning before training. Protein shakes are also great for people who don’t have time to eat a full meal right before training.
Bananas
There are many benefits to eating bananas for pre and post-workout food. Not only can they boost your energy levels, but they can also improve your performance. The natural sugars in bananas are low-GI, and their fiber content slows down the release of sugar, providing you with more sustained energy. Bananas are also good for your overall health, reducing inflammation, and helping to use protein for muscle repair.
