WHAT TO EAT BEFORE & AFTER A WORKOUT

                                        WHAT TO EAT BEFORE TRAINING


#5 Fruit Smoothies
Fruit smoothies contain a lot of carbohydrates and high-quality proteins. It is quickly consumed and quickly digested and the preparation is very easy. All you need is ½ cup of plain yogurt, ½ cup of fruit and a glass of natural orange juice, all mixed together in a blender.

#4 Rolled Oats
Rolled oats contain a lot of fiber, which means that they gradually release carbohydrates in to the blood. They also contain the vitamin B, which helps in the conversion of carbohydrates into energy.

#3 Banana
Bananas are rich in digestible carbohydrates and potassium, which is very helpful in maintaining the functioning of nerves and muscles.

#2 Peanut Butter
Peanut butter is great source of good carbs and healthy fats. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. Peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions.

#1 What to Avoid
Before workout avoid saturated fats or greasy foods, simple carbohydrates (sugar) and make sure you don’t eat big portion of food before training.


                                                   BEST POST-WORKOUT FOODS


#5 Greek Yogurt
Greek yogurt is a great post workout food because it has double the amount of protein in regular yogurt and it is also a great source of carbohydrates. The most amazing thing about Greek yogurt is that you are able to mix it with cereal and fruits and it would be delicious.

#4 Sandwich Wraps
Make yourself a sandwich after your workout, choose either turkey or chicken for the best results. Sandwich wraps are loaded with carbohydrates which help you recover and feel energized after your hard workout. If you work out during your lunch break, sandwich wraps are a great way to have your post workout meal because they are portable and you can eat it on the way back to the office.

#3 Fruit Salad
Fruits are loaded with carbohydrates which are essential to recovery and they also contain enzynes to help break down nutrients and deliver it to your muscles to maximize your gains. Kiwis aides with digestion and the breakdown of amino acids while pineapples have anti-inflammatory properties to help your muscles recover.

#2 Wholegrain Cereal
Wholegrain cereal is great for anytime of the day, especially after a workout! Kashi Golean is a great brand as they offer 30 grams of carbs, 13 grams of protein and 10 grams of fiber per serving! This make Kashi Golean cereals a great post workout meal when added with milk or Greek yogurt.

#1 Protein Shake with Banana
What else could be better than optimum protein and carbohydrate to fuel your muscle right after a workout? Even though a banana is full of sugar and high-glycemic carbohydrate, it is just perfect for a post workout snack