Preworkout & Postworkout snacks & its importance.. :- 1) Importance of eating right before your exercise workout: During exercise your body uses stored carbohydrate to derive energy for the workout. In cases of aerobic exercises such as swimming, cycling or jogging, or anaerobic exercise such as weight lifting, pushups or sits ups, the body uses stored carbohydrates known as glycogen. When the body has used up all the carbohydrates, it then uses stored fat to burn as fuel. If you practice exercising regularly on an empty stomach, you lose more muscle mass than you build because in case of low carbohydrates and fats, your body draws its energy source from the proteins in the muscle mass. This results in subdued energy during your workout, slower metabolism which leads to less rapid weight loss and quicker exhaustion. 2) Importance of eating after exercise: Eating right after exercise helps to replenish muscles, restore their power, heal muscle injury, keep the metabolism running and help regain lost strength. If you don’t restore the depleted levels of stored carbohydrates in your muscles, you will not be able to give your full potential in your next workout. - Pre-Workout Snacks : Workout is in 15 – 30 minutes Yogurt Raisins Banana Workout is in 30 – 60 minutes Protein shake Yogurt and almonds Apple and peanut butter Chocolate milk and banana Whole grain bagel and jelly String cheese and crackers Whole grain bread and almond butter Humus and veggies Cheese and carrots Cereal, milk and banana Bagel with cottage cheese Nuts and dried fruit / trail mix Ezekial toast and peanut butter Almonds Banana and peanut butter Energy bar Pita and hummus Cottage cheese and crackers Sweet potato Whole-grainfig bars Rye crackers, cottage cheese and fruit English muffin and almond butter Workout is in 60 – 120 minutes Chocolate milk, peanut butter and whole grain bread Tuna pasta Quinoa and grilled chicken Cinamon oatmeal and peanut butter Peanut butter and jelly sandwich Hard-boiled eggs Grilled chicken and lentils Turkey sandwich Chicken noodle soup - Post-Workout Snacks : Protein shake Cottage cheese and fruit Sweet potato with cottage cheese Poached eggs and whole-wheat toast Stir-fried chicken and veggies with brown rice Pasta wich chicken, broccoli and eggplant Whole-grain cereal with milk and a banana Vegetable omelet Spelt and chickpea salad Hummus with whole-wheat pita and vegetables Oatmeal with almond butter and banana Smoothie with whey protein, milk, banana and ice Greek yogurt with fruit and handful of granola Scrambled eggs and whole wheat toast Bean wrap: beans, hummus and pita Whole-grain bagel with egg whites Protein pancakes Cheese and crackers Egg salad Baked salmon and asparagus Egg white and spinach omelette
Posted on: Thu, 15 Jan 2015 08:02:14 +0000
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