Pre and Post Workout nutrition is a must if you want to get the most of your muscle building training.
The perfect proportion for your body to amplify performance and muscle recuperation of your exercises is 3-4 servings of starch (45-60 grams) for each serving of protein (8-10 grams).
Pre-exercise, your carbohydrate intake will supplement your glycogen stores and provide the blood sugar essential to endurance, power, and total output. This will enable you to hit quicker speeds, heavier weights, or more sets/reps in your sessions. It will likewise ensure you don’t encounter a drop in glucose levels amid your exercise that can cause unsteadiness, queasiness, or blacking out.
Post-exercise, sugar admission will renew glycogen stores and improve the capacity of the protein to repair muscle and lessen soreness in the days that take after.
On the off chance that you intend to work out close to meals (either previously or after), have one of the snacks on the other side of your exercise. Eat inside 1-2 hours of your exercise time and bear in mind your water bottle!
4 Pre and Post Workout Snacks
Ezekiel Bread, Banana, and Peanut Butter
45 grams carbohydrate, 9 grams protein, 280 calories, 8 grams fiber
2 slices of Ezekiel Bread, toasted
2 tbsp. of natural peanut butter
1 banana, sliced
1 tsp. honey for drizzling
Toast the Ezekiel Bread and spread one tbsp. of peanut butter on each slice of toast. Top with banana slices and drizzle with honey
Plain Yogurt with Berries
35 grams carbohydrate, 11 grams protein; 220 calories and 3 grams fiber
3/4 cup Yogurt
1/2 cup blueberries
1 cup chopped strawberries
1 tbsp. honey
Place 3/4 cup of yogurt in a bowl.
Wash and slice your berries, place on top of the yogurt.
Drizzle honey over top. Enjoy an amazing breakfast.
Smoothie with Milk, Spinach, And Frozen Tropical Fruit
40 grams carbohydrate, 1 grams protein; 225 calories and 4 grams fiber
1/2 cup lightly packed fresh baby spinach leaves
1/2 cup 2% milk or your preferred milk alternative
1 small ripe banana, sliced
1/2 cup frozen unsweetened mango chunks
1/2 cup frozen unsweetened pineapple chunks
Add the spinach and milk to a blender. Blend until the spinach is well broken down.
Add the banana, frozen mango, and frozen pineapple. Blend until smooth.
2 cups fresh baby spinach, packed
1 cup sweetened vanilla almond milk (or coconut milk)
1 cup very ripe mango, peeled/cubed and frozen
1 cup very ripe pineapple chunks
2 very ripe bananas, peeled and frozen in cling wrap
2-4 TB pure honey
In your blender, add the almond milk and spinach. Blend until completely smooth. Add the frozen ripe fruits (one kind of fruit at a time) and blend until smooth each time. Add the desired amount of honey to taste. Blend until frothy and creamy smooth.
Serve immediately. (Unused portion should be kept in an airtight container and chilled for no more than 2 days.)
*Note: using another milk substitute will compromise protein intake from this snack – if doing so, consider adding a serving of protein powder around 10-12 grams per serving.
Crunchy Peanut Butter Bar
40 grams carbohydrate, 11 grams protein; 260 calories and 4 grams fiber
1 stick butter
1 cup peanut butter, smooth
2 cups (1 pack or 9 graham) graham crackers, broken/crushed
1 cup powdered sugar
2 cups chocolate chips plus 2 tbsp. vegetable oil to help melt the chips
Spray or line a 9×13 inch pan with parchment paper or tin foil.
Break or crush the graham crackers into smaller pieces.
In a saucepan, melt the butter and peanut butter together, stirring until smooth. Remove from the heat and set aside.
In a large bowl, mix the crushed graham crackers and powdered sugar. Once mixed, add in the peanut butter mixture, and mix to combine.
Spread the peanut butter graham cracker mixture evenly into the pan.
In a pot over medium-low heat on the stove, combine the chocolate chips and vegetable oil, stirring occasionally until the chocolate is melted and smooth, may take 3-6 minutes.
Pour the chocolate over the peanut butter layer.
Cover the pan and refrigerate for 30 minutes or until they are set.
Cut into bars and enjoy!
The above recipes for pre and post workout are healthy and give you the maximum proteins.
If you will not be adding any more protein-rich foods in throughout your day include Body Buildo in your day as a meal replacement to ensure that you are getting plenty of proteins to sustain.
What about added sugars? Sugar allow around an exercise will be used amid the work and recuperation of your activity – your body will need something that will process somewhat more rapidly than a complex carb before and after pre and post workout! It is anything but a reason to have something high in included sugars, but the sugar in fruits, yogurts, and most energy bars isn’t a thing to worry so far as you’re adhering to the above suggestions. Ensuring there is some fiber substance to your snack, for example, in those above, will enable your vitality to last through a 45-hour long exercise!