(Para leer en Español haz clic aquí)I have seen women working out really hard in the gym but failing to get the results that they yearn for. Lack of results induces a lack of enthusiasm that ultimately makes them feel overwhelmed and unmotivated. One thing that every woman needs to be aware of is that bodybuilding or attaining a visibly healthy body isn't only about the consistent heavy workouts.
Appropriate care before and after training sessions are the key to achieving a healthier body. A balanced lifestyle has 4 pillars: Exercise, nutrition, recovery, and mindset. Just like a table, if one of the legs is missing, the structure will not work correctly.
No matter what your fitness goals are, you need to fuel yourself up with the right nutrients at the right time to keep moving. Otherwise, your body will counteract and drain your energy.
Pre and Post Workout Meals
Pre-workout meals can boost you up for the session ahead, while post-workout meals will also help you recuperate from the exertion and build more muscular strength. To get the most out of a workout, there are many pre and post-workout meals that fitness professionals advise to add to your diet. It would be best to have a decent awareness of the food you are consuming with your workout routine and how your body responds to it. The role of timing is also something that cannot be ignored. Now, let me give a breakdown of when and what to eat before and after a workout session.
The Problem of Exercise while Fasting
Some people recommend working out on an empty stomach and advise against pre-workout meals. They argue that instead of helping you gain energy, pre-workout meals sabotage your efforts to reach your desired body goals. If this is something that you have also heard from someone before, then blindly following anyone's path is entirely wrong. Learn what works best for you and what doesn't because every single body is different from the other. Exercise burns down fats in your body, but with an empty stomach, it may cause muscle loss and lead to weakness and lightheadedness. Hence, you need to eat sufficient food that could keep you going during the workout.
Pre-workout Meals | What to eat and When to eat?
Moreover, protein-infused foods will help stimulate protein synthesis in the body and assist in improved muscle recovery. High protein foods, including lean meats, egg whites, fruits like apples, and oranges, will also help you build lean muscle and decrease hunger pangs.
The Right Time for Pre-Workout Meals:
Two critical details should be kept in notice when consuming pre-workout meals. Those vital features are "Timing" and "Portion control." Regulating the relationship between these two before your session will help you accomplish your fitness goals without any aftereffects.
The sooner you eat a meal, the smaller your portion size should be. The reason behind it is to avoid the food to sit heavy in your stomach while working out.
2-3 Hours Before a Workout:
Within 2 hours before you hit the gym, it pays to fuel up with a meal rich in carbohydrate and protein. Brown rice, green vegetables, and chicken or tuna in a smaller portion is a great idea. Making sure to watch out for excess calories is essential, as may leave you bloated and feeling sick when you're working out. You could also eat some bananas, berries, or fruit smoothies.
Half Hour Before Working Out:
If you're just about to head off to the gym or have half an hour, some nuts, a protein bar, or a bowl of yogurt will be enough for your body to strengthen up.
This is how you should manage your food and its timing. The earlier you eat, the more it should be, and the later you eat, the less it should be.
Post-workout Meals | What to eat and When to eat?
Post-workout meals indicate recovering most of the energy that you burned during exercise. It would be best if you had nutrients to rebuild your muscles and enhance the next workout performance. If not, it can result in low blood sugar levels, lightheadedness, and fatigue.
What are the Best Recovery Foods?
Rehydrate your body as soon as possible after a heavy workout session to avoid injury and dizziness. Apart from hydrating, wisely choose the foods that will assimilate quickly and help recover your energy levels.
Proteins for Muscle Recovery
A heavy workout surely burns your calories, but it also degenerates your muscles. Therefore, to fortify your deteriorated muscles, you need to add loads of optimal protein to your diet to help you regain your strength. High protein foods, including nuts, yogurt, roasted lean chicken, egg whites, will decrease muscle protein breakdown and lead to enhanced muscle recovery and growth.
Carbs for Glycogen Storage Recovery
A high carb meal such as oatmeal, beans, and fruits can help you in recovery and regain the fluids and glycogen stores that you may have lost during sweating.
A little tip: hot chocolate milk after a tiresome workout will boost you up inside out!
Fats for Avoiding Injuries
Optimal fats like avocado, olive oil, and nuts after a workout can also help you recover from minor internal injuries. Because healthy fats help regulate oxygen and improve cardiovascular health in our body.
The Final Verdict: Calorie Intake v. Expense, could determine a lot of your progress
You must have recognized that sometimes when you intend or even consider working out and going to the gym, you instantly begin to feel sluggish or dizzy. That happens because your body lacks the energy and strength for exercise. This energy or calories are based on your diet's consumption that you generally miss or over-take during the day due to your never-ending chores.
Fueling your body with the right nutrients at the right time, before and after a workout while performing consistently, will help you pave the way for successful results!
Still, Need Guidance to Understand your Nutrition? Contact me! I will try to answer to all of your questions or redirect you towards another professional
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