Working out to slim down? Eat only low-calorie foods, and less of them. Trying to bulk up? Eat any and everything. Right? Wrong. Whether you’re looking to lose weight or build muscle, it’s not only important to eat before and after, but it’s what you eat that matters most.
Skipping a snack or meal before working out denies your body the fuel it needs to exercise effectively and will force it to instead rely on your existing muscle for sustenance. Additionally, eating the wrong pre-workout food can result in debilitating cramps, indigestion, heartburn, and more.
Warm Up with These 7 Pre-Workout Partners
Plain Greek yogurt. Enjoy a cup for a 20-gram serving of protein and decreased muscle inflammation.
Granola. These quickly digested carbs provide the fuel you need to power your workout.
Whole-fruit smoothies. Not all sugar is bad—these simple sugars are easy to digest and an optimal source of energy.
Protein-rich oatmeal. One bowl will satisfy your appetite and gradually release sugar into your bloodstream throughout your routine.
Bananas. Not only do bananas pack simple carbs, they’re loaded with potassium, a nerve and muscle function aid.
Low-fat cottage cheese. Get a healthy serving of casein for muscle growth and recovery and whey protein for bulk muscle and fat burning in this easy snack.
Hardboiled eggs. This low-calorie staple provides protein in the egg white and essential vitamins, minerals, and healthy fats in the yolk.
Once you’ve left the gym, you may be tempted to eat extra light or skip eating altogether for fear of replacing the calories you just worked off with new ones—but that’s not how the body works. After working out, your muscles are glycogen-deficient and muscle proteins are broken down and damaged. It’s vital to nourish your body with nutrients—especially carbs and protein—to decrease muscle breakdown and increase growth, replenish glycogen levels, and aid recuperation.
Cool Down with These 7 Post-Workout Foods
Skinless chicken breast. Just one-half serving provides your body with 27 grams of protein and immune-boosting B-6 vitamins—all for only 142 calories.
Quinoa. A great alternative to rice, one cup contains eight grams of protein and 40 grams of carbs, plus all nine essential amino acids, which aid muscle recovery.
Tilapia. With only one gram of fat and 21 grams of protein, this fish will satisfy your post-workout cravings—for just 90 calories per four-ounce serving.
Chocolate milk. Not just for kids, replace the water you depleted during your workout with this delicious 4:1 carb to protein muscle builder.
Sliced turkey. A simple three-ounce serving packs 12 grams of protein.
Avocado. High in potassium and magnesium, this heart-healthy unsaturated fat fights muscle cramps.
Spinach. This green can curb your appetite while lowering your blood pressure and decreasing post-workout inflammation.
Even when you perfect your workout nutrition and routine, injuries can still happen. If you’ve experienced an exercise-related or other orthopedic injury, contact the board-certified subspecialists at the Orlin & Cohen Orthopedic Group today.
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