Are you wondering why your workout and hard-earned efforts are not showing any results? Well, you might be doing your fitness right, but you are probably neglecting the diet. Sometimes, there is a wrong notion that you can eat whatever you want, and if you work out hard enough, all is well. That’s where results don’t show as expected.
Food intake plays a major role in losing weight. You need to first control what goes in if you are going to declutter your body. Foods that enhance your workout are preferred while you are trying hard to lose that extra fat.
Working out on an empty stomach can be a serious issue as your body has no sugar source, which leads to the breakdown of proteins in your muscles rather than fat. So, next time before you start a workout on an empty stomach, think again! food for the workout is essential, but what is also essential is the timing of food intake. Not only is the food before a workout important, but also food after a workout.
Food can fuel your metabolism and help you boost the weight loss mechanism. Strangely, your food habits get to have the upper hand over your exercise. Well, that isn’t entirely true. Your food does have its own set of roles, and so does your training.
What is the best time to eat and what is the ideal food consider for weight loss?
If you are someone who works out first thing in the morning, then downing a glass of water or juice may not be the right fit for you. Take on energy-rich food that can provide you with immediate glucose that is used up steadily during your workout. This will prevent you from decreasing muscle mass and burn more fat.
If you work out in the middle of the day, make sure to have your meal at least two hours before your workout session. If you work out way past your mealtime, then munch on a few healthy foods for workouts.
Majorly consider taking in protein and fiber before a workout. This will lower the absorption rate of food in your stomach and keep you fuller. It also maintains blood sugar balance. While working out for more than 90 minutes, consider having a sports drink that can fuel your electrolytes in the body.
Food to enhance your workout. Let’s see food post-workout sessions.
Coming tired from the gym, munching on just about anything small you find is the regular reflex. After a tough workout session, the muscle gets depleted of glycogen. A lot of those are broken down during your training session. Well, now that something is being taken away, it also needs to be replaced.
So, your body tries hard to build it again. Having an adequately chosen food can assist your body in doing it much faster.
A mixture of protein, carbs, and fats are what is generally preferred.
- Proteins- About 0.3-0.5g post-workout. This could even be chosen as per workout meal as they’ve shown to have similar effects.
- Carbs- 0.5-0.7g. This is taken as per body weight, generally 30 minutes after workout sessions. It is a major source of glycogen recovery. 3:1 ratio of carbs and protein is preferred.
- Fats help in glycogen synthesis post-workout.
It is recommended to have a meal or snack within 45 minutes after a workout. It will help to recover from the strain and help your muscles repair. Nutrition intake should be closely observed not to make any nutrition mistakes that can slow you down.
5 Foods that enhance your workout
1. Go crazy with some peanuts
As small as they are, they are considered as a perfect munch to enhance your workout. Peanuts are high in protein and help to build those muscles. For a pre-workout snack, these can be a good option for slow digestion and slowly provides energy. For a post-workout, they are reserves for restoring muscle repair mechanisms and fuel food for workouts.
2. Pumpkin seeds
The consumption of Pumpkin seeds sees similar effects to chia seeds. These tiny greens are a good source of omega-3 fatty acids, which assist in combatting inflammation while keeping your heart healthy. Preferably, consume these about an hour before a workout. Not only do they provide you energy, but they keep your metabolism consistent, so you gradually lose weight.
This is an all-known food that is good for diet as well as maintaining good health. A good source of vitamin B is helpful for the conversion of carbs to energy. They give you consistent energy throughout your workout session. If you are looking for an ideal vegetarian food for workout, then your search ends right here.
Yes! You heard it right. Sometimes sipping on that coffee and re-energizing yourself can be an option too. They serve as an amazing mood booster and boost your energy through caffeine, and are easily considered energy food for workouts. Consuming about 400mg of caffeine a day can burn fat at a regular rate.
Also read: 10 healthy benefits of coffee.
Carbs rich food and satiates your hunger throughout the workout session if consumed about 45 mins before the workout. Rich in sugar and starch, add it to your smoothie, and you are ready to go. It keeps you active for a longer duration of time. They are amazing healthy food for workouts.
Food is not just a source of living. When foods are taken in a proper quantity, they can be a combination of fun and diet. With so many recipes for boosting energy and health, they can help you stay fit and healthy throughout your life. It is important to remain food conscious as too much of any junk can harm you in ways you cannot imagine.
For fitness enthusiasts, foods that enhance your workout are pretty convenient. When it is taken at the desired time and quantity, they help your fuel through your workout and also maintain your metabolism rate while helping in repairing your muscles for further workout sessions.