Quick Guide on What to Eat Before and After Exercising

If you’re currently keeping disciplined in a regular exercising schedule, kudos to you! But to those who are relatively new in this world of keeping fit and losing weight, you should know that being disciplined in terms of what you eat is equally as important as how well you exercise.

In this article, we will give a break down of the proper diet you should maintain if you’re a regular person just trying to lose weight and keep fit. This how-to guide will be broken up into two parts; before exercising (to give you energy) and after exercising (to help you recover).

What to Eat Before and After Exercising
Remember, preparation is as important as execution

Before Exercising

You need to use food for fuel. The aim before you begin your workout routine is to load up on enough food to keep your energy high but without being too full. You will need leaner meals yet with high contents of carbohydrate and fibre. The last thing you want is to burn less calories because you don’t have enough energy to maximise your exercising session.

Ideally you should feed yourself a proper workout fuel up to two hours before you begin exercising. Lastly, remember to avoid saturated fats and anything heavy in protein, as they take a longer time for your body to digest while taking away oxygen and energy-delivering blood from your muscles.

Nutrition for exercise
Bread for fibre and eggs, greens and fish for protein

Nutrients Needed:

  • Fluids. Drink plenty of water.
  • Carbohydrate. Only take healthy, lean ones. You won’t go wrong with white meat.

Types of Recommended Food:

  • Water, water, water. You will be dehydrated during your workout, so your body will need an excess of it before. Plain water too boring for you? Make a bottle of water and infuse it with fruits. Add your favourite fruits and vegetable, for example oranges, cucumber, lemon, watermelon, and others. The best part? You can continue drinking it after your workout, and it will taste even tastier!
  • Caffeine for a quick boost. A cup of strong coffee can give you a leg up while exercising, providing that additional burst of energy that can help you burn more calories. Just make sure you don’t drink too much coffee, as it’s a diuretic and may very well dehydrate you quicker than usual.
  • Oats is your best friend. Not only it keeps you full, but it’s also a healthier and leaner form of carbohydrate. A serving of oats will make you nearly as full as a plate of white rice, but without piling on the necessary fats in your body. For a far-from-bland and tasty bowl of oats, add peanut butter, coconut oil and berries. It’s perhaps the simplest meal to make with the richest amount of nutrients, especially antioxidants, carbohydrates and protein.
  • Banana works like magic. Especially if you have less than 15-30 minutes left to start exercising. It’s high in fibre and an excellent source of energy. You’ll be surprised at how even taking a few bananas on an empty stomach can keep you going on the treadmill longer that you’d expect.

 

Post-exercise meals
Post-exercise diet: Lots and lots of protein

After Exercising

At the end of every exercise session, you will be severely dehydrated. Your muscles will also be sore as it will be full of folic acid, after an hour or two of wear and tear. The best cure to this is meals with high source of protein, as it’s the nutrient responsible for repairing damaged and over-stressed muscle tissue.

Nutrients Needed:

  • Fluids. To rehydrate and replenish water lost during exercising
  • Carbohydrates. Your energy would be depleted post-exercise, so you’ll need healthy, lean carbs.
  • Protein. You’ll need lots and lots of protein to repair and grow your muscles after working it out.

Types of Recommended Food:

  • Infused water or blended with fruits and vegetable. It help you get hydrated you while giving an additional source of proteins that your muscles will be in dire need. And it will taste great! Or, just plain ol’ water works just as well to hydrate too.
  • Oats is still your best friend. Your body will burn through most or all the carbohydrates you’ve consumed for the day. So you will need a dose of healthy carbs to replenish your energy. Again, nothing works nearly as well as a bowl of oats. It’s very cheap to make and can be stored for a several days.
  • Hard boiled eggs. About 4-5 eggs for a 1-2 hours workout session should do the trick. They’re jam packed with the protein that your body will sorely need to recover in a quicker time.
  • Lean, white meats and loads of salad. While you’re exercising, your muscles would be experiencing a great deal of stress, and that’s all part and parcel of working to get fitter and leaner. The main nutrient that helps to repair and grow your muscles is a good source of protein. Lean, white meats like chicken is a much healthier option than red meat. If you prefer seafood, go with steamed fish. Vegetables is also a great source of protein. Pair lots of greens with a few added slices of fruit with your lean meat to make a highly nutritious yet tasty meal.

 


Related Articles:

How to Make Tofu That Even Hardcore Meat Lovers Would Crave

Kidney Health: Power-up Your Body’s Toughest Warriors

Ours Eatery: Traditional Food with a Healthy Twist

print
Butterkicap
Butterkicap

We're just a small group of friends who love food, culture and Malaysia. We saw the rise of mediocre food, deteriorating relationships and missed the good old days of Malaysia where food was good, homes were warmer and full of friends and family. So we rolled up our sleeves, and made Butterkicap with the hope that it will bring people and flavors home.

Love Malaysian food and culture? Find Malaysian recipes and stories on culture here in the Butterkicap community. Join us.

Sign up for Butterkicap

Tweet us 
@butterkicap

Show the world just how amazing Malaysian food is.

Hashtag us at #butterkicap

Something is wrong.
Instagram token error.
Load More