Whatever your fitness goal may be 60% of the battle is won if your nutrition is on point. Here are some important tips on pre and post workout nutrition to maximise recovery and for optimum results!
Out of the three macronutrients, carbohydrates are the most important for a pre workout meal and then proteins. When you workout, your glycogen (carbs stored in the body) stores get depleted, hence it is essential to stock up on carbs prior to your workout. This will ensure your body gets sufficient fuel for the upcoming strenuous physical activity. As such, your pre workout meal should consist primarily of carbs and proteins in the ratio 2:1.
Here’s an ideal pre workout meal
- ½ cup of oats (approx. 50gm) with 250 ml milk;
- 2 egg whites or ½ scoop of whey protein mixed with the oatmeal itself; and
- ½ banana.
The aim here is to restore your body’s lost nutrients as quickly as possible. Hence it is essential you consume fast digesting carbs and proteins after your workout. This ensures the nutrients reach your muscles quickly and help in optimum recovery and results.
A scoop of whey protein in water and a banana right after your workout and a proper meal within 30 minutes of your workout should do the trick!
Here is what an ideal post workout meal looks like
- Bowl of seasonal vegetable salad;
- Curd, 100g;
- Boneless chicken breast, 100g; and
- Brown rice, 30g.
image courtesy: http://www.2healthcare.net/