So you’ve finally decided to embark on a journey towards a healthier lifestyle. However, if you think that your preparations end with enrolling in one of the best gym in the Philippines, then you’re plain wrong. Aside from the physical activities you’ll be doing, there’s also one thing that you should take into consideration—your food intake.
Consuming meals with proper nutrients can help you maximize your gym experience. What you eat before and after can indeed make the difference between a lousy result and an optimum one.
Here are some nutritional advice that you should consider if you’re just starting out in the gym.
Before Your Workout
Make sure that you have abundant energy before you start hitting the gym. After all, you won’t be able to perform efficiently if you’re famished. It’s just as bad, however, if you’re too stuffed when you indulge in a physical activity, so also schedule your meal time correctly. If you don’t have the luxury of time, you can just tweak your meal plan accordingly.
It’s recommended to eat an assortment of carbohydrates (your body’s primary fuel source) and proteins beforehand.
For two to three hours before a workout, have a combination of carbohydrates, protein, and fat, such as:
- lean protein, vegetables, fruit, and yogurt;
- sandwich, lean protein, and salad;
- egg omelette, whole grain toast, and fruits; and
- lean protein, brown rice, and vegetables.
For one to two hours before a workout, carbs should be your priority, with just a hint of protein. You can try the following:
- cereals and milk;
- oatmeal garnished with yogurt and nuts; and
- protein smoothie.
For 15 to 30 minutes before a workout, you need something that’s relatively easy to digest, such as:
- yogurt and fruit;
- nutrition bar; and
- a serving of fruit (banana, apple, or orange).
After Your Workout
Chances are, after executing tons of vigorous exercises, you’ll be too fatigued to think of anything else. You’re starving, and you just want to gobble anything you lay your hands on.
But what you eat after your workout can have a tremendous effect on your body—it can be the difference between helping you achieve stunning results or wrecking all that hard work you just did.
When engaging in physical activities, your body exhausts your glycogen stores for fuel. So the most vital thing to do is to provide your body with the fuel it needs to replenish itself—which is something that your food intake can address. This is why it’s very essential to eat the appropriate nutrients (especially carbs and protein).
The optimal time to eat, according to experts, is within 45 minutes after finishing your exercise. Here are some food that you can eat:
For carbohydrates:
- chocolate milk,
- fruits,
- sweet potatoes,
- potatoes,
- rice,
- oatmeal,
- pasta, and
- green leafy vegetables.
For protein:
- protein powder,
- eggs,
- yogurt,
- salmon,
- chicken,
- tuna, and
- protein bar.
Key Takeaway
If you’re a beginner when it comes to fitness, then you should constantly remember that your food intake can have a massive effect on your journey. Joining one of the best gyms in the Philippines doesn’t suffice—you also need to pay a great deal of attention to the nutrients entering your body.
Eating proper meals, indeed, can help you get the best out of your gym experience.